o   THE  U8RA 

V- 

Si  U" 


n! 


/ 


o  AiisoAiNn  ma  • 


\ 


i^tnjAiNn  3H1  o 


\ 


\ 


\ 


iifir\> 


St 

riMiKMmo  io  o 


B 


°  SANTA  BARBARA  » 


p»T»^ 


«  io  Avvasn  9hi  » 


■l_^ 


y 


y  CAUK3*NIA    9 

2 


o  Amran  aw  " 


\ 


o    VINIIOjtIVS  JO    o. 


»  CAlira«NIA    • 


i 


€0 


<jn 


o  AMmn  3m  « 


«  UB«A*V  Of    o 

3 


/ 


39 


--£^ 


D 


INlOilIVS  iO    e 


\ 


K8  ItWARV  Of   « 

1 


39 


^£ 


n 


si  - 


INWMI10  iO    o 


/ 


»  SANT 


/ 


\ 


W  CAUKMNIA    o 


'Jt 


=??■ 


€0 


irit- 


,«ni 


MACFADDE  N'S 
PHYSICAL  TRAINING^ 

AN  ILLUSTRATED  SYSTEM  OF 
EXERCISE  FOR  THE  DEVELOPMENT  OF 
HEALTH,    STRENGTH    AND    BEAUTY 


BY—. 


BERNARR  A.  MACFADDEN 


ALL         R    I    G    LI    T    S 


R    E    S    E    R     V    E    D 


Copyrighted    1900    i;  y    b.    a.    m  a  c  f  a  d  d  e  n 
P         U        B        L         L        S        LI        E        D  B         Y 

The     MACFADDEN     COMPANY,    Inc. 

II23      BROADWAY,     NEW     YORK     CITY,     U.    S.    A. 


"^J/U/b 


"BEAUTY  SHOULD  BE  THE  DOWRY  OF  EVERY 
MAN  AND  WOMAN  AS  INVARIABLY  AS  SENSA- 


TION.     * 


*     HEALTH,   OR  FINE   ORGANI- 


ZATION   SHOULD   BE   UNIVERSAL. —  EMERSON. 


a. 


u 

o 
0. 

b 
o 

J3 

'4-1 

3 
< 

JS 


"  Is  there  anything  better  in  a  state  than  that  both  men  and  women 
be  rendered  the  very  best?  " — Plato. 

"  Physical  training  is  merely  the  proper  use  of 
the  entire  muscular  organism.  To  use  several 
muscleS' properly  while  others  are  left  inactive  to 
weaken  and  decay,  is  not  intelligent  training. 
Again,  the  object  of  true  physical  training  is  not 
the  development  of  muscular  power  solely — it  is  the 
strengthening  of  the  entire  assimilative  and  vital 
system.  One  who  practices  it  persistently  and 
intelligently,  finds  not  only  that  his  muscular 
power  is  greater,  but  that  his  health  is  better,  his 
eyes  clearer,  the  skin  improved  in  color,  the 
digestion  stronger,  and  the  mind  buoyed  with  a 
confidence  which  comes  only  with  a  high  state  of 
physical  vigor.'' — The  Author  in  New  York  World ^^ 
May  lo^  i8g^. 


Classical  Pose  of  the  Author. 

Fbotogrsphed  by  Guerin,  1893. 


"It  is  hy  virtue  of  a  triple  mode  of  organic  activities  tbat  man 
reveals  the  immanent  power  of  his  being.'"— Delsarte. 

"  Strength,  health,  manly  and  womanly  beauty 
and  vigor — the  very  foundation  upon  which  are 
built  all  happiness,  all  success,  and  all  that  makes 
life  productive  of  glorious  results — ^is  attainable  for 
all.  What  a  grand  possession  it  is !  Life  without 
it  is  a  humdrum  existence.  No  intense  pleasures, 
no  strong  emotions,  no  fiery  ambitions,  come  to 
those  who  have  not  this  '  good  and  perfect  gift.'  It 
is  the  very  '  sauce '  to  existence.  It  is  the  '  fire ' 
which  incites  to  efforts  that  lead  beyond  mediocrity 
in  this  face  of  life.  You  who  have  it  not  try  for  it 
now !  You  who  have  children  growing  up  into 
manhood  and  womanhood  remember  your  impera- 
tive duty  and  make  them,  in  the  true  sense,  MEN 
and  WOM  en  . "—  T/ie  A  u  thor  in  "  Hea  llh   Cu  Itu  re. ' ' 


Classical  Pose  of  the  Author. 

Photographed  by  Sarony,  1900 


xo 


"  Who  will  say  tliat  the  cultivation  of  physical 
vigor  does  not  elevate  and  broaden  humanity  both 
mentally  and  physically  ?  It  annuls  the  influence 
of  petty  '  nothings  ';  it  clears  the  brain;  it  thrills 
one  with  jo}^  with  happiness.  Under  its  natural, 
exhilarating  effects,  the  blues  disappear  mysteri- 
ously, the  cross  and  crabbed  dyspeptic  loses  his  ill- 
temper  and  surprises  his  family  with  his  kindness 
and  good  nature.  Murky  dissenters  and  chronic 
growlers  just  taste  of  life  from  this  standpoint ! 
Clear  your  system  of  accumulated  corruption  from 
inactivity,  and  live  !  Yes,  live,  in  the  true  sense 
of  the  word.  Feel  the  inspiring,  almost  heavenly 
rewards  of  following  the  great  laws  of  health. 
Then  can  one  taste  the  sweets  of  this  life — then, 
and  then  only,  can  one  enter  that  realm  of  happi- 
ness revealed  in  happy  dreams. 

"  Man,  you  are  indeed  wonderfully  made !  A 
glorious  happiness  is  within  your  reach  !  Grasp  it 
before  your  eyes  grow  dim,  your  feet  unsteady  ! 
Before  the  call,  bearing  you  into  a  mysterious  un- 
certainty, roughly  ends  life's  dream." — From^^Tke 
Athletes  Conquest,* 


■ 

■ 

^^^^^1 

^^^m        ^^H 

^^^^^1 

^^^^^1 

^^^^^1 

^^^H 

^H^l 

j^^^l 

^K  \             '^  ^^H 

^^^H 

^^H 

V     '"^            '^^^1 

^^H 

H 

k             ^^^H 

H 

H 

Hr^'      i 

1 

E 

''*jI^^ 

^ 

The  Author  Posed  as  ♦♦  The  Boxer,"  Vatican,  Rome. 

Photographed  by  Sarony,  1394. 


"  What  a  piece  of  work  is  man!  How  noble  in  reason !  Howinfinite 

in  faculties!  In  form  and  moving,  how  express  and  admirable!  In 
action,  how  like  an  angel!  In  apprehension,  how  like  a  god!  The 
beauty  of  the  world!     The  paragon  of  animals!  " — Shakespeare. 

The  strength,  grace  and  suppleness,  symmetri- 
cal outlines  and  exquisite  curves  occasionally  per- 
ceived in  a  beautiful  human  body,  thrill  the  cul- 
tured mind  with  something  akin  to  awe  and  won- 
der. And  yet  no  human  being  ever  acquired 
handsome  proportions  without  some  measure  of 
physical  training  —  knowingly  or  unknowingly 
practiced.  Nature's  laws  are  immutable.  An  in- 
active muscle  becomes  in  time  a  shapeless,  flaccid 
mass  of  torpid  flesh.  Activity — use — of  the  mus- 
cular system  is  absolutely  essential  to  the  attain- 
ment of  symmetry  and  beauty,  as  well  as  health 
and  strength. 

The  office  man,  the  brain  worker,  to  acquire  or 
retain  vigor  of  body  and  clearness  of  mind,  must 
have  physical  training.  In  the  profusely  illus- 
trated system  which  follows,  every  muscle  of  the 
vast  and  complicated  organism  is  exercised,  if  di- 
rections are  closely  followed,  thus  avoiding  any 
possible  chance  of  producing  a  one-sided  develop- 
ment. The  real  secret  of  rational  physical  train- 
ing is  this  use  of  every  muscle.  The  wood-sawyer 
is  strong,  but  he  is  a  child  in  the  hands  of  a  prop- 
erly trained  athlete.  We  have  the  results  of  or- 
dinary exercise  in  the  wood-sawyer,  and  the  lesults 
of  scientific  physical  training  in  the  athlete. 


The  Author  Posed  as  •♦  Hercules." 

Photographed  by  Samny,  1894. 


r  14 

You're  Not  Too  Old 

Every  human  being  possesses  at  birth  a  suscep- 
tibility for  the  development  of  a  certain  degree  of 
muscular  strength  and  symmetry  of  form.  If  al- 
lowed to  grow  up  under  perfect  conditions — every 
muscle  active — one  will  acquire  this  in  all  its  per- 
fection; but  if  a  sedentary  life  is  followed  until 
past  the  growing  age  the  attainable  degree  of  mus- 
cular strength  and  beauty  is  not  so  great.  How- 
ever, those  past  this  age  should  not  despair.  The 
susceptibility  for  development — though  not  so  great 
as  before — lies  there  dormant,  and  the  influence  of 
rational  training  will  still  increase  the  strength, 
size  and  symmetry  of  every  muscle.  Many  in- 
stances have  been  noted  where  such  individuals 
have  doubled  their  strength  in  a  few  months  of 
active  training.  And  remember  one  does  not 
merely  gain  increased  muscular  tissue,  but  there 
comes  with  this  physical  elevation,  a  buoyancy  of 
spirits,  a  mental  exaltation,  an  exhilaration  of  re- 
newed youth — that  make  the  mind  clearer,  the 
world  brighter,  and  life  really  "  worth   the  living." 

The  most  glorious  result  of  physical  training 
is  that  it  enables  one  to  retain  the  vigor  and 
energy  of  youth  years  beyond  the  usual  time  for 
showing  age.  Remember  you  are  as  old  as  you 
look,  feel  and  act,  and  if  your  muscles  and  joints 
are  kept  supple,  your  brain  clear  and  spirits  buoy- 
ant, you  will  always  feel  young. 


Classical  Pose  of  the  Author. 

Photographed  by  Sarony,  1900. 


i6 


May  Be  You  Haven't  Time 

"  Our  remedies  oft  in  ourselves  do  lie  that  we  ascribe  to  Heaven 
the  iated  sky."— All's  IVe/l. 

One  might  as  well  say  that  he  has  no  time  tn 
eat,  to  sleep.  Health  should  be  the  first  consider- 
ation of  every  one,  and  the  means  of  acquiring 
and  retaining  it  should  always  be  at  hand.  How 
many  of  our  braiu  workers,  of  our  business  and 
professional  men,  have  sacrificed  health,  strength 
and  happiness  by  following  this  rule,  "  haven't 
time  to  take  care  of  health?"  In  exchange  for 
this  sacrifice,  many,  it  is  true,  have  accumulated 
wealth,  but  large  fortunes  are  usually  spent  in  vain 
endeavors  to  regain  even  a  portion  of  their  former 
physical  vigor. 

Stop,  right  now,  before  it  is  too  late — take  time 
to  acquire  vigorous  health,  or  else  ^-ou  ma}^  be 
forced  to  "take  time"  to  attend  your  own  funeral, 
brought  about  prematurely  by  ten  to  thirty  years 
from  lack  of  muscular  activity  and  other  violations 
of  the  laws  of  health. 

To  sacrifice  health  and  strength  for  riches  and 
fame,  is  as  bad  as  tearing  out  the  foundation  of  a 
house  to  decorate  a  front  wall. 


Classical  Pose  of  the  Author. 

Photographed  by  Sarony,  1900. 


i8 


Physical   Strength — flental    Power 

"  It  is  exercise  alone  that  supports  the  spirits  and  keeps  the  mind 
in  vigor." — Cicero. 

Does  not  increased  physical  force,  stronger  di- 
gestive power,  make  the  blood  more  pure,  and  does 
not  improved  blood  make  the  brain  clearer,  and 
better  in  every  way  ?  I  venture  to  assert  that  one 
can  acquire  his  highest  attainable  degree  of  mental 
power  only  when  he  possesses  great  physical  vigor. 
Physical  stamina  furnishes  the  nervous  strength 
so  absolutely  essential  to  endure  the  difficult  and 
persistent  intellectual  struggle  conjoined  to  high 
mental  development.  We  have  a  most  remarkable 
exemplification  of  the  truth  of  this  in  the  Hon. 
Wm.  B-  Gladstone.  Until  nearly  ninety  years  of 
age  this  wonderful  man  possessed  undiminished 
the  marvelous  mental  vigor  of  his  earlier  years, 
and  much  of  this  was  due  to  the  daily  use  of  his 
private  gymnasium,  which,  it  is  said,  was  fitted  in 
his  own  home.  Washington,  Lincoln,  Webster, 
and  hundreds  of  other  names  could  be  mentioned 
which  prove  the  dependence  of  brain  upon  muscu- 
lar power. 


^E^^^^H 

R^VI^^^H 

^1  '^  ^ 

W^ '-  ' '*"  '^^^^^^^^^^^^^1 

^^^^^^BS^**^'^  -''-^  '-y^^^^^^l 

r^^^^^^l 

JjHPIIPRv*^ 

^Kf^^^^^^^^j^^^^^^l 

^^^^ 

% 

^^H 

^Ie!  '' 

1 

■-■■dBB 

^^^^^H^^lnr 

•'^'^^Hi 

fia^^^^^^^^^^^^^m 

Classical  Pose  of  the  Author. 

Photographed  by  Saronj'.fl'JOO. 


nuscular  Exercise  An    Internal    Bath. 

Civilized  society  everywhere  is  more  and   more 
taking   to    the   regular  morning  tub  and   shower 
bath.     It  is  a  disgrace  not  to  have  a  clean   skin. 
Yet  exercise,  the  internal  bath  that  brightens   the 
eyes,  clears  the  skin,  cleanses   the  blood,  strength- 
ens   and  enlarges  the  muscles  and  drives  the    im- 
purities from  the  whole  internal  system,  is  almost 
universally  avoided.     The  surface  of  the  body  ii 
bathed   with    water,  the  interior  system  is  bathed 
with  blood.     Imagine  one's    condition  when    this 
blood  is  allowed  to  become  sluggish  and  poisonous. 
Tumors,  cancers  and  boils   sometimes   form;  rheu- 
matism, neuralgia,  and,  in  fact,  almost  any  disease, 
is  liable  to  result.     Now,  what  is  proper  exercise 
but  an   internal  cleansing  agent  ?      Under  its  in- 
fluence the  heart  with  quick  and  strong  pulsations 
forces  the  blood  with  increased  power  through  the 
arteries  and  capillaries,  drives   the  impurities  out 
through  the  great  purifying   organs,   and  causes 
every   organ  of  the   body   to  feel   rejuvenated  and 
strengthened. 

"  By  contraction  of  the  mrscles  hec.t  is  developed  from  the  oxi- 
dation of  the  tissues;  a  deniaua  is  made  upon  une  blooa  for  more  oxy- 
gen. This  is  supplied  by  ttie  lungs  to  the  corpuscles  of  the  blood, 
which  carry  it  to  the  tissues  in  action,  and  take  in  exchange  the 
burnt-up  material,  carbonic  acid  and  other  effete  substances.  Every 
organ  of  the  body  has  thus  been  stimulated  into  healthy  action  by  the 
movements  of  one  set  of  muscles.  The  tissues  then  require  more  ma- 
terial; the  blood,  the  medium  of  exchange,  calls  for  an  increased  sup- 
ply; the  arteries  open  their  iiood  gates  to  allow  this  increased  amount 
to  pass,  by  a  stimulation  of  the  nervous  system  which  presides  over 
this  function — the  heart  supplies  the  force,  the  lungs  and  digestive 
track  supply  the  material,  and  the  kidneys  and  skin  carry  off  the 
effete  material."— David  Orr  Edson,  M.  D. 


Classical  Pose  of  the  Author. 

Photographed  by  Rockwood,  1900. 


tt 


There  Is  no  real  life  witliont  activity.  Inactiv- 
ity means  death,  wherever  you  find  it.  An  engine, 
long  unused,  rusts  away  to  ruin;  muscles,  long  un- 
used, become  weak  and  flaccid,  lacking  in  that 
element  of  life  which  gives  health  and  harmony, 
grace  and  ease  to  every  movement. 

Those  who  have  never  enjoyed  the  exquisite 
pleasures  of  physical  training,  the  delicious  exu- 
berant after-effects  of  a  bath  preceded  by  thirty 
minutes  or  an  hour's  thorough  exercise,  have  missed 
the  real  pleasure  of  life.  They  have  not  only  missed 
being  in  this  exalted  ph^^sical  condition,  but  they 
have  never  possessed  superabundant  health,  and 
without  this  high  degree  of  health,  lite  cannot  be 
enioyed  in  its  utmost  mtensif  v. 


The  Greek  Ideal. 

The  magnificent  specimens  of  human  physical 
life  handed  down  to  us  in  ancient  Grecian  sculp- 
ture, would  leave  the  impression  that  Nature  was 
more  lavish  in  the  dispensation  of  her  favors  at 
that  time  than  she  is  to-day.  Such  is  not  the  case. 
The  development  of  a  fine  physique  is  governed 
by  laws  as  accurate,  as  definitely  fixed,  as  are  the 
movements  of  the  heavenly  bodies.  Physical 
training  was  to  the  ancient  Greeks  what  mental 
culture  is  to  us  of  the  present  time.  They  were 
unintermittent  and  discriminating  in  their  exer- 
cise and  made  their  bodies  strong  and  beautiful  by 
giving  to  every  part  its  natural  and  healthful  use. 
They  were  not  affected  by  crazes  and  relapses.  In 
every  human  being  of  to-day  there  is  a  possibility 
for  the  development  of  just  as  much  beauty,  just 
as  much  health  and  strength,  as  there  was  in  the 
days  of  the  ancient  Grecian  athletes. 


24 

For  the  Young  Man. 

"Accuse  not  Nature;  she  has  done  her  part. 
Do  thou  but  thine." — Milton. 

The  glorious  possibilities  of  life  are  before  yon; 
\-our  capacities,  your  energies,  your  power  to  take 
advantage  of  opportunities  depend  greatly  on  phy- 
sical stamina — the  steam  that  furnishes  the  force 
for  the  engineering  mind  to  guide:  the  full  reali- 
zation of  anticipated  pleasures  and  successes  i.s 
impossible  unless  this  "power  behind  the  throne" 
be  equal  to  the  efforts  required.  You  have  within 
reach  health,  success,  happiness,  strength  of  body 
and  mind,  and  beauty  of  person — all  there  ready 
to  develop  under  the  magic  effect  of  your  efforts 
towards  their  acquirement.  Do  you  want  them? 
Are  they  worth  the  necessary  endeavors  ?  Is  the 
reward  a  sufficient  recompense  ?  These  are  the 
questions  that  a  young  man  should  ask  as  he  be- 
comes initiated  into  manhood.  But  whatever  your 
ambitions  may  be,  whatever  your  conclusions  may 
lead  to,  as  you  ponder  on  these  questions,  the  un- 
equivocal deduction  that  nothing  of  much  import- 
ance can  emanate  from  life  without  health,  must 
confront  you  with  unvarying  steadfastness.  And 
as  you  cultivate  health  you  create  comeliness  of 
person;  as  the  physical  power  within  gradually  in- 
creases until  it  swells,  reverberates,  thrills  your 
entire  being  with  the  exaltation  of  superb  physical 
life,  every  emotion,  be  it  the  fire  of  ambition  or  the 
tingling  of  an  exquisite  ecstasy,  is  intensified  many 
times  over. 


25  ~ 

If  you  are  weak  there  is  absolutely  no  excuse 
for  your  continuing  so.  You  cultivate  and  strength- 
en your  mind.  Why  not  do  likewise  with  the 
body  ?  The  mind  is  not  au}'  more  tractable  to  cul- 
tivation than  the  bod3\  For  those  just  entering 
adult  life  physical  training  can  change  the  entire 
structure  and  appearance  of  the  body.  It  can  im- 
prove, enlarge  and  make  symmetrical  every  par^ 
of  the  physical  organism. 

Follow  the  system  as  herein  illustrated.  Begin 
moderately,  and  if  you  desire  the  greatest  possible 
improvement  in  the  shortest  space  of  time,  the  ex- 
ercise should  last  from  thirty  minutes  to  an  hour 
dail3\  Thoroughly  tire  every  set  of  muscles.  If 
the  resistance  is  too  strong  there  is  danger  of  be- 
coming "  muscle  bound  " — an  inflexible  condition 
of  the  muscles,  incapacitating  them  for  a  quick 
graceful  movement.  Be  persistent  in  3'our  exer- 
cise and  strong  in  your  determination  to  reach  the 
goal.  Make  it  a  pleasure  instead  of  work.  Look 
upon  it  as  play.  Study  the  movements  of  the 
muscles  before  a  nnrror  as  you  exercise,  and  thus 
add  to  the  interest.  Study  thoroughh'  your  own 
physical  condition.  Be  temperate  and  wholesome 
in  habits  and  diet,  cleanly  in  person  and  in  morals. 
Above  all,  be  a  man — a  real  genuine,  vigorous, 
courageous  man.  With  a  strong  purpose  towards 
the  attainment  of  sirch  arr  object,  and  with  the 
■mental  environments  and  influences  congenial  and 
pure  almost  au}^  young  man  can,  by  combining 
physical  training  with  these  ennobling  forces,  closely 
approximate  the  realization  of  this  perfect  manhood. 


26 


For  the  niddle=Aged   flan. 

"  Anyone  who  devotes  himself  to  intellectual  pursuits  must  allow 
his  body  to  have  motion  and  practice  gymnastics." — Plato. 

Man,  that  wondrous  animal,  so  grand  in  intel- 
lect, so  sublime  in  thought,  so  magnificent  in  his 
power,  reaches  his  noblest,  his  highest  perfection, 
both  mentally  and  physically,  in  what  we  call  mid- 
dle-age. Then,  in  the  full  ripeness  of  his  influence 
does  he  show  the  massive  immensity  of  his  capa- 
bilities. "  Man  was  born  to  be  a  king,  but  he  wal- 
lows in  the  mud,''  is  a  quotation  that  applies  with 
startling  distinctness  in  so  many  instances.  In 
physical  training,  man}'',  who  have  "  wallowed  in 
the  mud "  of  violated  health  laws,  will  find  a 
remedy  that  will  make  the  penalties  far  less  severe. 
To  the  "broken-down"  in  health  no  remedy  has 
the  permanent  efficacy  possesed  by  this  natural 
means. 

A  man  calls  on  his  physical  stamina  for  energy 
for  the  elementary  power  to  achieve  any  desired 
object.  At  this  time  of  life  when  so  much  depends 
on  this  physical  strength,  when  plans  of  years  are 
fast  maturing,  when  opportunities  appear  for  ful- 
filling life-long  ambitions,  the  retaining  of  the 
greatest  degree  of  physical  excellence  is  of  mo- 
mentous importance,  as  success  often  depends 
largely  on  the  clearness  of  mind,  only  made  pos- 
sible by  the  perfect  performance  of  all  physical 
functions. 


»7 

Like  the  women  at  this  stage  of  life,  most  men 
are  either  too  fleshy  or  too  thin,  but  nearly  all  pos- 
sess sufficient  strength  to  use  the  system  as  herein 
illustrated  with  but  little  variation,  and,  therefore, 
special  instruction  is  not  essential.  Attention  to 
dieting  is  necessary  to  a  limited  degree  in  either 
extreme,  and  the  chapters  on  "  Diet,"  "  Reducing 
Weight  "  and  "  The  Middle  Aged  Woman ''  can 
be  read  with  profit.  If  you  are  strong  your  exer- 
cise can  be  made  quite  vigorous  and  can  continue 
until  a  feeling  of  fatigue  is  present,  though  one 
should  be  careful  not  to  overdo  the  work  for  the 
first  few  days.  The  exercises,  using  the  muscles 
around  the  waist  line — bending  in  different  ways 
— should  be  given  especial  attention  if  you  are  a 
sufferer  from  digestive  troubles,  or  if  the  abdominal 
measurement  is  too  large. 

Walking  is  of  especial  importance  and  should  be 
often  indulged  in,  and  if  the  weight  is  to  be  re- 
duced several  miles  should  be  traveled  daily,  after 
becoming  inured  to  the  work.  Cycling  is  also  an 
aid  that  is  advantageous,  but  be  careful  not  to  ride 
to  exhaustion.  Read  chapter  on  "  Cycling  "  and 
remember  that  it  is  an  exciting  exercise  and  the 
tendency  is  to  overdo  it,  thus  producing  injury  in- 
stead of  benefit. 


For  the  Young  Woman. 

"  When  we  breathe,  exercise,  eat,  bathe  and  dress  correctly,  then 
our  powers  to  grow  healthy  and  beautiful,  and  to  evol>'e  higher  quali- 
,ties,  become  limitless." — Carrica  Le  Favrc. 

Do  3^ou  worship  at  the  shrine  of  Beauty?  Now, 
while  in  the  heyday  of  youth,  while  the  rays  of 
life's  sunshine  are  warmest  and  brightest,  do  you 
not  yearn  for  comely  proportions,  for  a  clear-tinted 
complexion,  for  the  grace,  suppleness  and  vigor  of 
glorious,  exhilarating  health  ?  If  so,  now  is  the 
time  to  determine,  with  a  strong,  inflexible  will, 
that  these  marks  of  perfection  shall  be  acquired. 
Now,  while  the  body  is  still  immature,  still  ex- 
panding and  developing,  your  physical  appearance 
can  be  changed  in  every  outline,  in  every  propor- 
tion. Remember  that  ugliness  is  a  positive  sin 
against  Nature,  and  its  possession  indicates,  be- 
yond all  chance  of  refutation,  that  3'ou  have  grossly 
disobeyed  laws  controlling  the  harmonious  develop- 
ment of  vigorous  health. 

To  make  possible  "  the  life  beautiful "  the  body 
as  well  as  the  mind  and  soul  must  be  cultured  and 
made  symmetrical  in  every  curve.  Life,  in  its 
aesthetic  sense,  with  all  its  subtle  magnetic  force, 
cannot  be  even  partially  realized  by  the  mere  act  of 
existence.  To  exist  is  not  to  live.  It  is  the  abun- 
dant vitality  of  a  cultured  body  that  gives  to  every 
action,  to  every  word,  that  forceful  spontaneity, 
that  ease  of  perfect  confidence,  so  essential  to  the 
successful  accomplishment  of  the  projects  of  life. 
Within  physical  training  a  woman  has  a  power  for 
beautifying,  not  only  her  ph3^sical  proportions,  but 


»9 

ter  eyes,  her  complexion,  lier  very  personality  itself. 
The  movements  as  herein  illustrated  can  be 
followed  b}^  every  young  woman,  unless  excessively 
weak — avoiding  of  course  those  recreative  exercises 
that  are  not  easily  performed.  It  is  especially 
essential  in  exercise  for  producing  the  smoothl}' 
rounded  symmetry  of  beauty,  without  the  more 
rugged  outlines  of  strength,  that  the  exercise  never 
tend  towards  violence.  Always  commence  moder- 
ately, and,  above  all,  be  persistent  and  regular  in 
your  endeavors.  Walking  and  cycling  are  exer- 
cises that  can  be  recommended.  Regulate  the 
distance  according  to  your  strength,  and  do  not  be 
afraid  of  becoming  fatigued — it  will  soon  pass 
away. 

"  Long  brisk  walks  have  a  wonderfully  beautifying  effect  upon 
the  skin,  as  is  proven  by  the  brilliant  complexions  of  the  English 
women  who  walk  constantly  in  all  weather." — Eleanor  Waintvright. 

There  is  absolutely  no  need  at  any  time  for  a 
corset  after  your  figure  has  been  developed  to 
proper  proportions,  and  it  should  be  discarded  en- 
tirely if  you  value  health,  strength,  beauty,  and, 
last,  but  not  least,  the  power  to  hold  the  energy 
and  attractions  of  youth  far  bej^ond  the  usual  time 
for  showing  age. 

"  Girls  kill  the  breath  with  corsets  that  squeeze  the  diagram. 
Girls  can't  run  and  holler  like  boys,  because  their  diagram  is 
squeezed  too  much." — Boy's  Composition  from  "  The  Well  Dressed 
Woman.'''' 

"  Never  exercise  in  a  corset.  *  *  *  Always  exercise  in  a  per- 
fectly free  costume.  *  *  -^  Practice  before  a  mirror  is  valuable  ;  it 
aids  in  gaining  precision  of  movement,  and  the  mind  becomes  inter- 
ested through  the  medium  of  the  eye." — Mabel Jenness. 


30 

For  the  niddle=A2:ed  Woman. 

"The  fragile  wall-flower  with  weakened  flaccid  muscles  fades 
away  in  two  or  three  seasons,  while  her  more  robust  sisters  mature 
slowly  into  ripened  loveliness." 

A  woman  at  thirty-five  should  be  at  the  very 
prime  of  life.  At  this  age  she  should  be  more 
beautiful,  more  attractive,  more  magnetic,  than  at 
any  time  before.  Such  a  woman,  with  experience 
and  fully  matured  faculties,  having  followed  the 
dictates  of  laws  governing  physical  and  mental 
elevation,  should  have  strength  of  character  and  an 
all-persuasive  personality.  The  frivolities  of  girl- 
hood are  gone  ;  having  passed  the  various  vicissi- 
tudes of  life,  unharmed,  uncontaminated,  her  ripen- 
ed experience  gives  a  halo  to  her  beauty,  and  creates 
in  her  associates  a  reverence  of  her  actions  and  words. 

The  improvement  that  a  woman  can  secure  in 
her  figure  at  this  middle  period  of  life  by  a  little 
vigorous  training  is  astonishing.  A  thorough 
training  of  the  muscles  will  change  her  appearance 
for  the  better  at  this  age  as  veritably  as  though 
she  were  another  being.  Youth  has  been  allowed 
to  slip  away — not  because  the  time  had  come  for  its 
disappearance,  but  because  inactivity  of  the  body 
brings  on  premature  old  age  in  every  instance. 

At  this  age  a  woman  is  usually  too  fleshy  or  else 
too  thin — rarely  is  she  satisfied  with  her  propor- 
tions. If  the  object  is  to  gain  weight,  read  chapter 
on  "Excessive  Thinness;''  if  to  decrease  weight, 
read  chapter  on  "  Reducing  Weight.''  When  re- 
ducing drink  sparingly  of  liquids  at  meal-time. 
Take  long,   fast  walks  with  breathing  exercises. 


.■»! 


Practice  drawing  in  the  abdomen  while  walking,  if 
waist  measurement  be  large,  as  abdominal  control 
is  quite  important,  tending,  as  the  muscles  slowly 
develop,  to  drive  away  surplus  tissue  from  that  part 
of  the  body.  Persistence  in  the  work  is  an  essen- 
tial element  to  success  in  treating  obesity,  and  once 
the  weight  is  down  to  the  proper  standard  but  little 
exercise  or  attention  to  diet  is  needed  to  keep  at  the 
desired  point. 

If  your  proportions  are  satisfactory,  and  you 
merely  desire  to  put  more  life  into  your  movement 
more  spring  and  elasticity  to  your  step,  more  dig- 
nity to  your  bearing  and  general  appearance,  and 
more  symmetry  and  beauty  to  the  outlines  of  your 
figure — the  general  directions  can  usually  be  fol- 
lowed, using,  of  course,  an  ordinary  amount  of 
discretion,  necessary  to  the  varying  degrees  of 
strength  possessed  by  different  women.  The  chap- 
ter referring  to  corsets  should  be  read  and  digested. 
Many  women  will  find  it  difficult  to  discard  this 
device  after  having  worn  it  all  their  life,  but  it  can 
easily  be  done  after  the  figure  has  been  strengthened 
and  shaped  by  muscular  exercise.  Never  wear  a 
corset  when  exercising,  though,  for  awhile^  if  the 
muscles  at  the  waist  are  excessively  weak,  it  is 
advisable  to  wear  a  support  of  some  character.  If 
you  cannot  discard  the  corset,  at  least  adopt  the 
corset  waist,  which,  when  laced  tight,  is  certainly 
harmful  in  a  small  degree,  though  it  does  not  inter- 
fere with  the  supple  movement  of  the  body  at  the 
waist  line,  and  enables  one  to  avoid  all  possibility 
of  appearing  like  an  immovable,  inflexible  figure. 


32 


As  the  Years  Wane. 

What  can  physical  training  do  for  those  past  the 
prime  of  life,  for  those  with  stiffening  joints,  with 
mnscles  fast  losing  elasticity  and  strength  ?  There 
is  within  physical  training  no  wonderfnl  power  of 
rejuvenation,  for  which  Ponce  De  Leon  so  vainly 
searched  in  the  swamps  of  Florida,  but  every  part 
of  the  body  can  be  made  stronger  and  firmer,  and 
every  joint  be  made  more  supple,  even  if  you  are 
"well  along''  in  3'ears.  The  importance  of  using 
the  body — the  muscles  of  which  it  is  composed — is 
almost  as  great  in  later  life  as  in  earlier  years,  if 
the  energy  and  stamina  that  accompany  vigorous 
health  be  desired. 

Those  of  advanced  years  should  avoid  all  heavy 
exercises.  Perform  the  movements  here  illustrated 
slowly  and  use  a  very  light  machine.  Work,  when 
too  vigorous,  though  it  may  stimulate  and  appar- 
ently be  all  right,  is  not  ultimately  beneficial  at 
this  time  of  life.  Leave  out  those  movements  re- 
quiring a  large  amount  of  energy,  though  any  one 
of  them  can  be  performed  slowly  with  very  little 
exertion.  Exercise  from  five  to  ten  minutes  the 
first  day,  gradually  increasing  until  it  varies  from 
fifteen  to  thirty  minutes  daily.  Do  not  neglect 
walking  and  some  attention  to  diet.  Massage  will 
be  of  great  aid  also,  if  an  efficient  operator  can  be 
found.  Always  take  a  sponge  bath  after  each  exer- 
cise, rubbing  the  skin  thoroughly  dry,  then  using 
the  hands  or  a  coarse  towel  for  friction. 


33 

Our   Boys  and  Girls. 

If  physical  training  is  of  snch  grave  importance 
in  adult  life,  of  how  much  more  importance  is  it 
for  youth  and  maid  developing  into  manhood  and 
womanhood.  The  sculptor  with  his  chisel  and 
mallet  moulds  beautiful  figures  of  his  own  imagi- 
nation. Just  so  can  children  be  moulded  to  suit 
individual  ideas  of  perfection  ;  just  so  can  they  be 
developed  with  mental  powers  ranging  from  the 
groveling  idiot  to  the  masterful  specimen  of  ma- 
jestic intellectuality,  and  with  physiques  from  the 
skeleton  resembling  consumptive  to  the  Apollo-like 
form  of  the  modern  athlete.  Stop  and  think, 
mothers  and  fathers !  Stop  and  ask  if  you  are 
properly  moulding  the  youthful  human  beings  in 
your  care.  Many  a  boy  has  cursed  his  own  father 
because  of  his  failure  to  inform  him  of  important 
ph3'siological  secrets.  Many  a  girl  can  rightly 
blame  her  mother  for  her  physical  ugliness  and  ill 
health. 

But  little  attention  is  usually  given  to  the 
physical  development  of  our  girls.  If  they  become 
beautiful  women  it  is  the  merest  accident.  If  their 
limbs  and  arms  are  unshapely  and  their  forms  ugly 
they  grieve  in  secret  and  blame  Divine  Providence. 
They  should  rather  blame  their  mothers  or  guar- 
dians. There  is  no  excuse  if  girls  do  not  grow 
handsome  and  healthy,  for  if  allowed  to  follow 
natural  instincts  they  will  secure  abundant  fresh 
air  and  exercise. 

' '  The  body  of  a  growing  girl  should  be  as  unrestricted  as  that  of 
a  growing  boy." — Mabel Jenness. 


34 

But,  as  one  very  often  hears,  "  It  isn't  lady-like 
for  girls  to  romp  and  play  or  exercise — it's  too 
rough."  Now,  if  you  wish  your  girls  to  develop 
into  wall  flowers  with  pale,  delicate  and  sickly 
features,  if  you  desire  that  their  lives  be  a  burden, 
if  you  would  have  attractive  and  intelligent  young 
men  shun  them  as  if  of  another  race,  if  3'ou  would 
have  them  endure  the  sickness,  sorrow  and  misery 
that  always  accompany  the  lives  of  those  without 
health  or  strength,  forbid  their  running  or  pla3'ing 
in  the  sun ;  forbid  all  physical  training,  for  they 
ma}^  grow  strong,  shapely  and  healthy.  Are  you 
afraid  they  will  be  considered  hoydenish  ?  Do  you 
know  that  nearly  all  our  most  brilliant  and  beauti- 
ful women  of  to-day  were,  in  their  youth,  desig- 
nated as  "  tom-boys  ?  "  This  running,  playing  and 
romping,  this  desire  for  physical  training  that  won 
them  the  title  of  "  tom-bo}^  "  was  the  secret  of  their 
beauty  of  form,  their  line,  clear,  health}  skin,  their 
suppleness  and  gracefulness,  and  their  quick-witted, 
pleasing  mentality. 

These  boys,  so  swiftly  becoming  men,  deserve 
more  attention,  more  care  than  they  usually  receive. 
Many  grow  up  like  weeds  in  a  garden,  forming  a 
source  of  constant  worry,  being  always  in  a  scrape 
of  some  kind.  They  must  have  something  to  give 
vent  to  their  surplus  energies ;  they  cannot  sit 
down  and  remain  quiet  one  moment.  But  is  that 
a  fault?  No;  not  in  the  least.  It  is  positive  evi- 
dence of  vigor  and  health.  But  my  boy  does  not 
like  much  study,  3'ou  say.  Well,  what  right  has  a 
ten    or   twelve-year-old   boy   to    be   a   bookworm? 


35 

Childish  bookworms  are  never  healthy,  are  uevef 
strong ;  they  are  a  perversion  of  Nature.  Give 
your  boy  "  plenty  of  rope."  Let  him  romp  and 
play  and  train  his  muscles,  and  he  will  store  up 
strength  aud  health,  and  acquire  a  habit  of  exercise 
that  will  endure  through  life.  Let  him  secure  a 
strong,  healthy  and  handsome  body  before  attempt- 
ing to  train  his  mind, 

"  I  believe  that  a  good,  healthy  physique  and  the  habit  of  excel- 
ling in  some  sport  is  not  only  the  best  preventative,  but  the  best 
CURE  of  those  particular  vices  which  are  creeping  into  our  colleges 
and  even  into  the  preparatory  schools. "—/?;-.  ^[.  L.  Hjlbrook. 

Physical  training  can  make  every-  boy,  every 
girl,  handsome  and  health}^  Deformities  and 
physical  defects  can  always  be  partially  remedied, 
and  often  entirely  cured.  Ph3'sical  ugliness  or 
weakness  is  unnatural  and  a  sin  against  Nature, 
being  caused  by  a  lack  of  propc^r  physical  cultiva- 
tion. The  body  can  be  strengthened  easier  than 
the  intellect,  and  a  boy  or  girl  whose  capital  is  a 
"  sound  mind  in  a  sound  body  "  is  richer  hy  far 
than  one  with  a  poor  physique  backed  by  millions; 
for  happiness  and  success  depend  more  on  physical 
and  mental  than  on  financial  possessions.  Create 
a  iove  in  your  boy  for  strength  and  manly  beaut}', 
and  more  will  be  gained  toward  a  life  of  temperance 
than  all  the  lectures  in  the  world  could  accomplish. 

Teach  your  daughters  that  cultivated  health 
means  physical  beauty.  It  will  do  more  for  their 
future  happiness  than  could  the  wealth  of  Croesus. 

Many  boys  and  girls  have  become  physical 
wrecks   who  might  have  grown   into  magnificent 


36 

manhood  and  womanhood  had  proper  attention  been 
given  them  at  the  right  time. 

"  If  you  wish  your  boys  and  girls  to  grow  handsome,  strong  and 
healthy,  let  them  play  ;  let  them  romp.  Give  them  a  chance  in 
physical  training  to  develop  into  glorious  manhood  and  womanhood. 
Let  Nature  and  the  sunlight  color  them  with  the  hue  of  health,  and 
they  will  gladden  your  eyes  at  some  future  time  with  their  command- 
ing presence,  their  beautiful  physiques,  their  powerful  brains,  their 
kindness  of  heart  and  their  noble  manhood  and  womanhood." — ^^The 
Athlete's  Conquest." 


Soreness  Resulting  from  Exercise. 

The  best  way  to  avoid  stiffness  of  the  muscles 
is  to  commence  quite  moderately,  and  immediately 
after  a  sponge  bath,  which  should  be  preceded  by 
exercise,  rub  and  knead  the  muscles  all  over,  apply- 
ing alcohol  in  liberal  quantities  at  the  same  time 
this  is  being  done.  However,  even  should  you  be- 
come a  little  sore,  there  is  no  need  of  worry* 
Apply  alcohol  in  the  manner  described  above,  and 
continue  the  training  after  a  rest  of  a  day  or  two. 
It  is  unnecessary  to  wait  until  all  soreness  has 
passed  away,  as  the  movements,  if  started  very 
slowly,  will  cause  it  to  gradually  disappear — but 
little  remaining  when  through  with  the  exercise 
and  bath. 


37 

The  Perfect  Human  Form. 

The  author  purposely  avoids  giving  a  tabulated 
standard  of  measurements  of  the  perfect  man  and 
woman.  From  a  standpoint  of  mere  measurements 
that  which  constitutes  perfect  development  varies 
as  widely  as  does  human  characteristics.  One  per- 
son of  a  certain  height  may  approximate  to  perfect 
development,  while  another  of  the  same  height 
may  be  as  near  perfection  and  still  the  measure- 
ments of  the  two  persons  would  show  striking  dis- 
similarities. The  muscular  system  has  within 
itself  a  constantly  active  tendency  toward  perfec- 
tion, when  all  hygienic  rules  are  observed.  If 
every  one  of  a  certain  height  possessed  a  bony 
framework  of  similar  proportions,  a  reliable  stan- 
dard of  measurement  of  the  perfect  human  form 
could  easily  be  secured,  but  with  this  bony  struct- 
ure so  widely  differentiating,  the  size,  contour  and 
general  appearance  of  the  muscles  which  give  life 
and  beauty  to  this  structure  must  vary  in  a  corre- 
sponding degree.  Therefore  do  not  worry  if  the 
circumference  of  your  muscles  is  not  so  great  as 
that  of  some  one  whose  development  is  to  be  envied, 
or  of  some  list  of  supposed  perfect  measurements. 
Remember  that  there  is  within  you  this  force  con- 
stantly working  toward  the  development  of  your 
own  body  to  its  highest  attainable  degree  of  perfec- 
tion, if  you  exercise  every  muscle  and  live  in  strict 
conformity  to  Nature's  beneficent  laws. 


38 


MACFADT)EN»S   PHYSJOAL   TRAININO. 


Screw  hook  about  six  and  one  half  feet  from  the 
floor  in  window  or  door  sill.  If  wood  is  hard  start 
hole  with  a  gimlet.      Screw  it  in  deeply. 


PUTTING  UP  EXERCISER. 


3$ 


Now  unwind  cord  of  exerciser,  and  take  wire 
quadrangle,  to  which  the  three  pulleys  are  attached^ 
and  hang  on  this  hook. 


40  MACFADDEN'S  PHYSICAL  TRAINING. 


Then  screw  other  hook  into  the  floor  from  three 
to  five  inches  from  the  wall  as  ahove.  Fasten  the 
lower  attachment  to  this  hook  and 


PITTTING  UP  EXERCISER. 


41 


tb'<!n  yon  are  ready  to  «strip'*  for  the  exercise. 


4,  MACFAD1>EN'S  PHYSICAJL  TRAINING. 

General  Directions. 

d  Contiuue  each  exercise  until  the  muscles  used 
in  that  particular  movement  are  slightly  fatigued. 
After  becoming  inured  to  the  exercise  each  one 
should  be  continued  until  thoroughly  tired. 
|;=  "^^t-jiirst  take  the  exercises  in  their  regular  order. 
Late t  you  may  deviate.  The  object  is  to  use  «very 
^uscl^.  The  first  twelve  exercises  do  this,,  but  the 
ifecrpative  exercises  are  given  for  variety  ^nd  can 
%e  added  with  benefit  if  desired. 

Those  movements  where  .-special  directions,  for 
breathing  are  given  should  be  performed  sloHvl}'. 

Dj  not  exercise  until  an  hour  or  two  after,  or  im- 
mediately before  a  meal.  The  best  time  for  a  busy 
man  to  exercise  is  on  rising  or  just  before  retiring, 
though  if  time  is  no  object  the  middle  of  the  fore- 
noon or  the  afternoon  is  preferable. 

Your  apparel  must  not  interfere  in  the  slightest 
degree  with  muscular  movements — the  less  clothes 
the  better. 

The    principal  muscles  brought  into  action  by 
(^ch  exercise  are  mentioned  in  parenthesis. 
;,  '     Pure  air  must  be  secured  when  exercising.     See 
that   your  windows  are  open.     Do  not  be  afraid  of 
catching  cold. 

This  system  of  movements,  though  illustrated 
with  an  exerciser,  can  be  taken  with  great  benefit 
merely  as  free  movements  without  the  exerciser. 

ALWAYS  BREATHE  THROUGH  THE 
NOSE. 


SYSTEM  OF  EXERCISE. 


43 


Exercise  No.  1. — Circulatory  Chest  Expander.  In- 
hale deep  hreath  with  arms  as  above  ;  hold  the  breath 
and  alloAV  arms  to  go  backwards  and  upwards  to 


44  MACFADDEN'S  PHYSICAL  TRAINING. 


■' 

^H 

* 

jjH 

mm^^^^n^i^^^Q^v^Hj 

2^^H 

I 

HHBi^         H 

■^^Bl^^B^^Km^^'  '"                '' 

^^^^^K^^^B^^He 

^^^^H^l 

^^^^^B^^^^B^^H^^^^^e^HRB- 

^^^^^^1 

^^BSUSIKKm  "^ 

K  ^H 

^^^^^^K^^^BSI^^^Ir    'Jr 

^"%           ^^^^^H 

!^^^^IS^H^^^ '^F 

,^^^^^m 

^^^^^^^^^^^^^^^^^^F'v^^^^i^^^^H 

^'-'-    v^^l 

r^'  ^^^H 

^^^^ 

^^^^^H^^^^^^-^I^^^^^^H 

r  ^^^^m 

^H;<'f 

.^^H 

^^H^''^, 

'j^^^^^H 

^■■14 

'''.^^^^^^^^^^1 

^^^^^^H 

^^K'^ 

H^^^^^B  ^^iljjS^^B 

■i 

this  position  :  without  pausing  bring  arms  backwards 
and  upwards 


SYSTEM  OF  EX£BCIS£. 


45 


as  above,  then  directly  forward  and  downward  to 
first  position,  expelling  breath  as  arms  descend. 
Pause  a  moment  to  inhale  deep  breath,  then  repeat. 


46  MACFAI>DEN'S  PHYSICAL.  TRAINING. 


Exercise  No.  2 With  wrists  bent  inward  bring  arms 

outward   and  backward  on  a  level  with  shoulders  to 


SYSTEM  OF  £X£IiCISE. 


At 


this  position,  bending  wrists  far  back  as  arms  reach 
the  last  of  movement.  (Muscles  of  the  posterior  fore- 
arm and  of  the  back  between  shoulders.) 


48  MACFADDEX'S  PHYSICAL  TRAINING. 


Exercise  No.  3.— Strike  straight  forward 


SYSTEM  OF  EXERCISE. 


49 


as  above.    (Muscles  of  posterior  portion  of  upper  arm 
and  anterior  portion  of  slioulder.) 


so         MACFADDEN'S  PHYSICAL.   TKAININO. 


Exercise  INo.  4. — ^Wftli  wrists  bent  inward  allow 
arms  to  go  outward  and  backward  on  a  direct  level 
with  shoulders 


SYSTEM  OF  EXERCISE.  51 


as  above,  bending  wrists  backward  as  arms  go  back. 
(Muscles  on  anterior  portion  ot  upyer  cliest  and  fore- 
arm;. 


52         MACFADDEN'S  PHYSICAI.  TRAINING. 


Exercise  No.  5. — Inhale  full  breath   as  arms  come 
slowly  downward  and  backward  to 


SYSTEM  OF  EXERCISE. 


53 


above  position ,  expel  breath  as  arms  go  back  to  iir»t 
position.    (For  deepening  the  chest.) 


54  MACFADDEN'S  PHYSICAL.  TlJAlJflNG. 


The  Bicycle. 

The  enormous  interest  now  being  manifested  in 
this  new  recreative  exercise  deserves  commenda- 
tion and  encouragement.  The  exhilarating  effects 
of  iiiovenient  conjoined  with  exercise  in  the  open 
air,  and  the  entire  mental  absorption  so  necessary 
in  cycling,  gives  it  advantages  difhcult  to  equal. 
Like  walking,  as  an  exercise  it  is  not  all-sufficient 
in  itself.  Although  some  use  is  made  of  the  arms 
and  the  upper  parts  of  the  body,  it  amounts  to  but 
little  when  compared  to  the  vigorous  activity  re- 
quired-: of  the  legs".  ■  The  abnormal  position,  incor- 
rectly assumed,  by  many  enthusiastic  cyclists, 
together  with  the  lack  of  healthful  use  of  the 
muscles  of  the  upper  body,  has  produced  in  many 
cases  a  deformed  condition.  This  can  be  corrected 
entirely  by  use  of  these  muscles.  Some  means  of 
exercising;  arms  and  chest  are  absolutely  essential 
to  cyclists  desiring  health,  strength  and  sy^mmetry 
for  all  parts  of  the  body. 

The  habit  of  spurting  or  "  scorching  "  is  the 
greatest  evil  the  cyclist  contends  with,  and  if  wheel- 
ing is  undertaken  for  pleasure  and  health  it  should 
be  avoided.  Many  cyclists  injure  themselves  per- 
manently in  this  way,  as  the  continuous  nervous 
strain  borne  by  the  spurter  is  often  beyond  human 
recuperative  power. 


HEVEliSiNG  EXEHCISCB. 


55 


lioosen  attachment  from  bottom  hook,  pull  handles 
until  lower  pulleys  touch  the  upper  pulleys ;  take 
exerciser  as  above,  detach  from  top  hook,  reverse  and 
fasten  the  quadrangle  to  bottom  hook,  then  fasten 
attachment  to  upper  hook. 


56  MACFAUDEN'S  PHYSICAL.  TRAINING. 


Exercise  No.  6. — As  hands  go  up  to 


SYSTEM  OF  EXERCISE. 


57 


this  position  bend  wrists  upward.     (Muscles   of   the 
anterior  portion  of  forearm  and  upper  arm.) 


58  MACFADDEN'S  PHYSICAL  TRAINING. 


Exercise   No.  7.— Bring  arms  from  above  position 
outward   away  from  machine 


SYSTEM  OF  EXERCISE. 


59 


as  above.  When  muscles  tire,  turn  left  side  to  machine 
— same  exercise.  (Muscles  of  the  lateral  portion  of 
shoulders  and  lower  portions  of  the  breast.) 


6o  MACFADDEN'S  PHYSICAL.  TRAINING. 


Exercise  No.  8. — ^Keep  elbows  straight,  bend  knees 
as  little  as  possible,  and  raise  to  ■ ' 


SYSTEM  OF  EXERCISE. 


6i 


this  position.  (Muscles  of  the  loins,  of  upper  por- 
tions of  the  hack  and  shoulders,  and  of  inner  poste- 
rior portions  of  the  thigrhs  and  hips.) 


62  MACFADDEN'S  PHYSICAL  TKALNtNG. 


Exercise  No.  9.— Raise  arms  upward  and  backward  to 


SYSTEM  OF  EXERCISE. 


6i 


this  position,  (Tlie  posterior  portions  of  the  upper 
arm  and  shoulder  muscles.  Exercise  No.  5  also  uses 
these  muscles.) 


64         MACFADDEN'S  PHYSICAL  TRAINING. 


Exercise    No.    10. — Move    shoulders    up   and   down 
quickly. 


SYSTEM  OF  EXERCISE.  6» 

Variation. — Raise  shoulders  as  high  as  you  can 
slowly  ;  flex  muscles  hard  and  try  and  raise  them  still 
higher. 

Variation. — Raise  on  toes  as  high  as  you  can  the 
same  time  shoulders  are  raised.  (Muscles  of  posterior 
calf  and  of  the  central  portions  of  the  shoulders). 


Walking. 

There  is  no  outdoor  exercise  superior  to  walking, 
if  made  a  pleasure.  No  intelligent  athlete  ever 
trains  for  a  contest,  no  matter  of  what  nature,  in 
which  walking  is  not  a  part  of  his  daily  exercise. 
It  builds  up  vital  strength,  and  when  accompanied 
by  the  use  of  the  upper  parts  of  the  muscular  sys- 
tem, gives  a  power  of  endurance  which  cannot  be 
acquired  in  any  other  way.  Nothing  can  take  the 
place  of  this  as  an  exercise,  and  every  system  of 
training,  if  the  highest  degree  of  health  and 
strength  is  desired,  must  include  it. 

When  walking  for  exercise  do  not  stroll.  Walk 
swiftly,  energetically,  with  the  shoulders  well  back, 
abdomen  drawn  in.  Divert  the  mind  by  compan- 
ionship or  interest  in  those  passing;  or,  better  still, 
seek  the  country,  where  Nature  can  charm  you  with 
infinite  variety.  Make  a  habit  of  drawing  in  full 
inspirations  while  walking,  thus  expanding  the 
chest  to  its  full  capacity ;  hold  the  breath  momen- 
tarily, and  while  flexing  the  muscles,  throw  back 
the  shoulders  with  extra  vigor. 


•6  MACFADDEN'S  PHYSICAL.  TRAINING. 


Exercise  No.  11. — Starting  with  feet  far  apart  bend 
to  the  right  as  above ;  straighten  knee,  then  bend  to 
the  left.  As  you  raise  in  this  exercise  make  straight 
leg  assist  strongly. 


SYSTEM  OF  EXERCISE. 


67 


the  Teft.     As  you  raise  in  this  exercise  make  straight 
leg  assist  strongly. 

Variation — As  you  go  to  the  right  touch  floor  as  far 
out  to  the  right  as  you  can  with  riglit  hand — same  with 
left  hand.  (Muscles  of  the  »ides,  of  posterior  portions 
of  the  hips,  and  of  inner  and  entire  upper  thighs.) 


Exercise  No.  12. — Recline  ou  the  back,  hands  on 
thighs.  Keep  feet  on  the  floor  and  raise  to  a  sitting 
position.  If  your  feet  raise  from  floor  in  spite  of 
your  efforts  to  contrary,  place  them  under  a  bureau 
or  anything  heavy. 


Variation. — Raise  both  feet  from  floor  until  limbs 
are  in  a  vertical  position.  Grasp  something  heavy  be- 
hind w^th  the  hands  while  performing  tliis  exercise  if 
you  desire.     (Muscles  of  anterior  portion  of  abdomen.) 

Running. 

If  you  are  strong,  slow  running,  with  an  occa- 
sional spurt,  is  a  commendable  exercise.  It  should 
continue  after  the  first  few  trials  until  perspiration 
is  induced,  and  should  immediately  precede  your 
bath.  If  not  strong,  commence  very  moderately, 
gradually  increasing  the  distance  and  speed  as 
strength  is  gained. 


SPECIAL 
RECREATIVE 
EXERCISES 


FOR  DEVELOPING 
MUSCLES  AS  USED  IN 
ATHLETIC    SPORTS 


^ 


RECREATIVE  EXERCISES. 


Sparring-.— Spring-  backward  and  forward,  striking 
with  right  and  left  arms  alternately.  Imagine  you 
have  an  opponent  in  front  of  you  and  «hit  'im 
hard."  (Muscles  of  the  legs,  arms,  shoulders,  sides, 
back  and  abdomen.) 


70         MACPADDEN'S  PHYSICAL.   TRAINING. 


The  Bicyclings  Muiclei. 


RECREATIVE  EXERCISES, 


7x 


When  one  leg  is  tired  cliange  to  the  other.   (Muscles 
of  the  calves,  thighs  and  posterior  portions  of  the  hips.) 


78  MACFADDEN'S  PHYSICAL.  TRAINING. 


Putting  the  Shot. 


RECREATIVE  EXERCISES. 


73 


To  equalize  development  tire  eacli  arm  with  this 
exercise.  (Muscles  of  the  calves,  thighs,  arms,  shoul- 
ders and  sides.) 


74  MACFADDEN'S  PHYSICAIi  TKAINIXG. 


Bowing. 


RECREATIVE  EXERCISES. 


7S 


^Muscles  of  the  back,  forearm  and  upper  arm.) 


76 


MACFADDEN'S  PHYSICAL.  TRAINING. 


Throwing  the  Hammer. — Swing  one  or  two  handles 
as  you  desire  round  and  round  as  you  would  a  hammer 
then 


RECREATIVE  EXERCISES. 


77 


turn  as  above  for  the  final  throw.  Hold  full  breath 
during  several  circles  for  expanding  chest.  (Muscles 
of  the  breast,  shoulders,  back  and  legs.) 


78  MACFADDEN'S  PHYSICAL  TRAINING. 


LiafFn  Tennis. — You  can  make  the  short  stroke  as  in 
lawn  tennis,  or  you  can 


RECREATIVE  EXERCISES. 


79 


give  the  arm  a  long  swing  upward  as  here  illustrated. 
Change  hands  when  one  arm  becomes  tired.  (Muscles 
of  the  shoulders,  calves  and  breast.) 


8o  MACFADDEX'S  PHYSICAIi  TRAINING. 


■ 

I 

i 

i 

1 

1 

^^ 

^^^^F^ 

1 '  >3M 

^^1^1 

! 

i 

1 

'■9 

1  ^H 

1 

i 

i 

hM 

Hi 

-s 

•-A 

J 

1 

Fencing. 


RECREATIVE  EXERCISES.  8i 


Change  hands  when  one  arm  becomes  tired.  (Mus- 
cles of  thighs,  calves,  upper  arm,  forearm,  shoulders 
and  sides.) 


82         MACFADDEN'S   PHYSICAL   TRAINTNG. 


Throwingr  56  lb.  Welffht.— This   Is  the  old  style  ol 
throwing  the  weight,  hut 


RECREATIVE  EXERCISES. 


83 


the  exercise  is  splendid  for  training  the  muscles  nsed 
in  the  new  style.  (Muscles  of  the  anterior  portion  of 
the  shoulders,  of  the  loins  and  thighs.) 


84 

Athletics,  or  the    Relation   of   Strength  to 

Health. 

Health  is  vital  strength.  No  civilized  being 
possesses  it  in  the  perfect  state,  for  that  would 
mean  absolute  freedom  from  pains,  weakness  and 
disease.  Now,  in  what  way  is  strength,  or  mere 
muscular  power,  related  to  health  ?  These  terms 
are  understood  to  have  a  synonymous  meaning; 
one  cannot  have  health  without  strength,  and  vice 
versa,  is  the  assertion  made.  Paradoxical  as  it  may 
seem,  one  may  for  a  time  possess  the  enormous 
muscular  power  required  to  perform  particular 
feats  of  strength  and  still  be  so  deficient  in  vital 
strength  that  he  enjoys  no  greater  immunity  from 
ordinary  ailment  than  the  average  individual. 
Many  living  examples  of  the  truth  of  this  state- 
ment are  seen  in  the  athletic  world  of  to-day. 
When  an  athlete  can  lift  a  great  weight,  run 
a  short  distance  in  very  "  fast  time,"  and  perform 
other  wonderful  feats,  and  this  great  strength  is  of 
no  aid  in  resisting  disease,  he  has  followed  an 
irrational  system  of  training — he  has  followed 
methods  which  have  resulted  in  a  partial  develop- 
ment, in  strengthening  only  those  parts  used  in 
training  for  contests.  Though  the  development  of 
the  muscular  system  is  absolutely  essential  to  the 
enjoyment  of  the  highest  attainable  degree  of 
health  and  strength,  the  training  methods  as  pur- 
sued in  athletic  and  gymnastic  institutions  in  many 
instances  do  not  build  vital  strength,  because  of 
this  partial  use  of  the  muscular  system.     Nature's 


85 

most  imperative  law  is  that  every  function  was 
made  for  use.  "A  chain  is  as  strong  as  its  weakest 
link  ;"  the  human  body  is  as  strong,  vitally  speak- 
ing, as  its  weakest  part. 

The  ambition  of  the  athletic  enthusiast  is  to 
excel,  and  if  any  part  of  his  body  is  finely  devel- 
oped he  usually  makes  particular  endeavors  to 
improve  that  part  still  more,  while  his  defective 
muscles  are  allowed  to  lie  inactive.  The  result  of 
all  this  is  a  "one-sided''  development — finely  devel- 
oped arms  with  small,  unshapely  limbs,  and  vice 
versa.  This  is  in  no  instance  a  permanent  gain 
from  a  health  standpoint.  The  neglect  of  any 
portion  of  the  body  lessens  to  a  certain  degree  the 
attainable  development  of  those  parts  where  the 
greatest  endeavors  are  being  made  for  improve- 
ment. Each  and  every  part  becomes  stronger  and 
more  finely  developed  in  consequence  of  this  use 
of  the  entire  muscular  system. 

"Don't  neglect  the  body"  is  the  cry  of  the 
ithletic  enthusiasts,  and  the  same  individuals 
usually  commit  a  like  error  by  neglecting  that 
portion  of  the  body  which  affect  the  vital  system 
most  strongly — the  muscles  around  and  near  the 
waist  line.  Even  in  finely  developed  athletes  the 
abdominal  muscles,  lateral  and  anterior,  are  usually 
noticeably  deficient.  The  importance  of  strength- 
ening this  part  of  the  muscular  organism  cannot 
be  over-estimated,  as  one  can  build  no  great  degree 
of  vital  strength  if  the  necessity  for  use  of  these 
parts  be  ignored.  These  muscles  surround  and 
infold  the  organs  from  which  every  human   func- 


86 

tion  secures  its  motive  power,  and  those  who 
seek  vital  strength  should  see  that  they  receive 
special  attention.  When  one  remembers  that  this 
part  of  the  muscular  organism  of  the  average 
woman  is  in  a  state  bordering  paralysis  from  tight 
lacing,  the  proverbial  feminine  weakness  should 
cease  to  excite  wonder. 

Strength  is  verj'  closely  related  to  health,  and 
when  cultivated  in  every  part  of  the  muscular 
system  raises  the  standard  of  health  proportionately 
with  the  increase  of  strength.  One  who  has 
thoroughly  trained  all  his  muscles  should  hold  his 
youthful  looks  and  the  buoyancy  and  fire  of  youth 
from  twenty  to  thirty  years  longer  because  of  this 
added  strength. 

That  strength  does  not  in  all  cases  mean  health 
should  be  borne  in  mind.  The  athlete  who  is  able 
to  lift  a  thousand  pounds  and  in  the  end  succumbs 
to  consumption,  has  followed  a  method  that  failed 
to  strengthen  weak  parts.  One  who  can  acquire 
fine  strength  in  any  one  part  of  the  body,  can 
usually  by  persistent  practice  develop  other  parts 
of  the  organism  to  the  same  degree  of  perfection. 
In  this  S3'stem  of  training  every  part  of  the  mus- 
cular organism  is  brought  into  thorough  action, 
and  ultimately,  by  persistence,  into  thorough  devel- 
opment. 


87 


Women — Beauty. 

"The  human  form,  in  its  perfection,  is  the  most  exquisite  of 
divine  creations.  *  *  *  Physical  beauty  consists  in  symmetry, 
vital  vigor  and  brilliant  coloring.  *  *  *  Disease  is  ugliness ; 
health,  beauty." — Annie  Jenness  Miller. 

Beauty  of  woman — chanted  in  poetry  and  song  ; 
the  halo  that  has  glorified  the  novel ;  the  theme 
that  has  intensely  interested  the  living  in  all  ages,- 
in  all  climes  and  in  all  degrees  of  circumstances, 
is,  if  calml}'-  dissected,  almost  entirely  physical. 
From  whence  come  the  bright  eyes,  the  lips  car- 
mined  with  the  rich  blood  of  health,  the  clear- 
tinted  cheeks,  the  supple  gracefulness,  the  sym- 
metrical outlines  of  a  beauteous  form — swaying 
the  minds  of  men  and  at  times  the  destinies  of  na- 
tions? There  is  not  a  sign  denoting  beauty  which 
has  not  either  its  origin  or  its  influencing  power  in 
the  physical  side  of  life.  Where  would  the  society 
belle  be  if  her  ever-ready  witticisms  were  not  ac- 
companied b}'  the  changeful  fire  of  a  sparkling  e3'e  ? 
— that  sure  sign  of  a  good  digestion.  Of  what 
charm  are  well-molded  features  when  not  con- 
joined to  a  certain  power  of  expression,  created  by 
the  confidence  of  effervescing  health  as  much  as  by 
the  guiding  intellectuality  ?  Without  this  feeling 
of  physical  exaltation,  this  innate  something  that 
stirs  the  pride,  dignifies  and  makes  sublime  the 
mien,  beauty  loses  its  grand  power  and  its  most 
alluring  element  of  expression.  What  is  grace  but 
the  muscular  strength  that  gives  one  perfect  com- 
mand of  the  body  ?     What  is  suppleness  but  ease 


88 

of  movement  ? — that  yielding  pliancy  tliat  betrays 
harmonious  and  unrestricted  development.  Health 
is  the  very  foundation  of  all  beauty— grand  or  simple. 

' '  In  its  largest  sense  health  implies  harmonious  development  of 
body,  mind  and  soul,  that  trinity  in  unity  that  is  symbolized  in  nearly 
all  religions.  A  soulless  or  undeveloped  beauty  lacks  the  crowning 
grace  of  loveliness." 

When  health  is  gone,  beauty  slowly  disappears. 
Beauty  indicates  the  possession  of  a  strong, 
harmonious  physical  organism.  It  is  not  a  gift;  it 
is  created  by  harmonious  environments  and  proper 
habits  of  life,  and  when  there  is  deviation  from 
these  this  priceless  desideratum  slowly  wastes  away. 
There  are  women  who  at  first  seem  beautiful,  but 
acquaintance  quickly  dispels  the  illusion;  others 
appear  commonplace,  but  as  you  cometo  know  them, 
an  expression,  ever  changeful,  has  an  allurement, 
a  charm  that  beautifies  every  outline  of  the  fea- 
tures, and  as  such  a  countenance  breaks  into  a 
smile  its  wondrous  magnetism  is  fully  betrayed. 
This  alluring,  magnetic  force,  though  guided  and 
strengthened  by  proper  mental  influences,  springs 
from  the  exhilaration  of  abundant  physical  health. 
If  it  were  possible  for  a  woman  to  be  as  beautiful 
as  a  goddess,  without  this  physical  magnetism, 
this  power  to  charm  and  control  others,  such  a 
creature  would  be  but  a  nonentity  after  all.  Inan- 
ity, lifelessness,  does  not  come  in  the  same  category 
with  beauty. 

All  women  cannot  be  beautiful — though  the 
majority  can — but  every  one  can  be  graceful  and 
pleasing   to   look   upon  if   she  cares  to  take  the 


89 

trouble  to  develop  every  part  of  her  physical  self. 
No  woman  has  the  slightest  excuse  for  being  with- 
out that  physical  comeliness  which  follows  the  cul- 
tivation of  abundant  health.  Magnetism,  that 
wondrous  power,  being  mostly  physical,  can  be  vastly 
increased  by  this  cultivation  of  the  physical  forces. 

Every  word  of  instruction  within  this  book  ap- 
plies equally  to  either  sex. 

Very  weak  women  should  consult  a  physician 
versed  in  the  benefits  of  physical  training,  before 
attempting  the  exercises.  All  should  be  careful 
not  to  make  the  exercise  too  vigorous.  The  goal 
should  ever  be  kept  in  view.  Many  young  women 
waste  their  lives  longing  for  something,  they  know 
not  what,  when  the  brightening,  strengthening, 
wholesome,  beauty-developing  influence  of  physical 
culture  would  "  take  them  out  of  themselves  "  and 
develop  animate  beings  endowed  with  life,  with 
ambition,  with  vigor,  with  clearness  of  mind  and 
beauty  of  person,  and  above  all,  with  a  magnetism 
as  transfiguring  as  the  sunlight  when  it  appears 
and  dissipates  the  gloom  of  a  cloudy  day. 


Diet. 


The  old  saying,  "  What  is  one  man's  meat  is 
another  man's  poison,"  is  not  literally  true,  but 
there  is   a  grain  of  truth  in  the   statement ;  for, 

dietetically,  each  indi- 
vidual should  be  a  law 
unto  himself. 

If  every  one  pos- 
sessed the  same  phy- 
sique, the  same  idio- 
syncrasies, the  same 
mental  power  and  pe- 
culiarities, and  lived 
under  conditions  ex- 
actly similar,  a  diet 
could  be  prescribed  in  quantity,  quality  and  ma- 
terial that  would  be  productive  of  the  best  results 
in  every  case.  Unfortunately  for  physical  well- 
being — though  fortunately  for  the  development  of 
that  mentality,  that  genius  which  heralds  all 
reform  and  all  progress — environments  in  the  lives 
of  no  two  persons  are  exactly  alike.  Therefore, 
each  one  should  study  himself  and  depend  on  those 
foods  which  appear  to  be  best  suited  for  his  needs. 
There  are,  however,  a  few  fundamental  laws  by 
which  all  can  be  guided,  and  the  suggestions  made 
here  are  of  that  nature.  But  whatever  you  adopt 
as  a  diet,  avoid  crankiness.  Do  not  think  because 
of  your  discovery  of  one  or  two  dietetic  secrets, 
that  all  who  fail  to  believe  and  eat  as  you  do  are 
fools.     They  may  think  the  same  of  you. 


9' 

The  horror  of  dieting  is  all  dissipated  when  the 
very  first  principle  of  rational  dietetics  is  known  to 
be  the  thorough  enjoyment  of  food — eating  with 
appetite. 

"  Kat  what  you  like  best  "  is  a  maxim  that  can 
always  be  followed  with  benefit  if  the  appetite  be 
normal^  for  the  normal  appetite  craves  mostly  that 
food  which  supplies  best  the  nutritive  elements 
needed  to  recuperate  and  feed  the  system. 

As  the  writer,  on  one  occasion,  came  near  to 
filling  a  premature  grave  as  the  result  of  a  fanatical 
dietetic  experiment,  he  advises  that  a  liberal  degree 
of  caution  and  much  study  should  accompau}^  all 
radical  changes  in  diet.  *'  A  little  knowledge  is 
often  a  dangerous  thing ;''  so  do  not  be  rash  ;  feel 
your  way  step  by  step. 

There  are  food  products  now  in  the  conventional 
American's  regular  diet  which  do  not  deser\^e  the 
name  of  food.  They  are  not  only  sadly  deficient 
in  nutriment,  but  the  meagre  supply  they  do  con- 
tain cannot  be  extracted  b}^  the  digestive  organs 
without  an  effort  far  greater  than  should  be  re- 
quired. In  this  list  can  be  enumerated  many  fancy 
and  complicated  dishes,  such  as  rich  pastries,  highly 
seasoned  dishes,  rich  gravies  and  all  foods  made 
exclusively  from  fine,  white  flour. 

The  American  "  staff  of  life  "  is  a  delusion  and 
a  humbug.  The  diet  of  no  civilized  nation  is  in  a 
more  perverted  condition  than  in  America  to-day. 
Our  "staff  of  life,"  with  the  brain  and  muscle- 
feeding  elements  all  extracted  with  the  bran,  is  the 
principal  part  of  the  average  diet,  and  yet  many, 


92 

with  a  presumption  born  of  ignorance,  wonder  at 
tlieir  deficiency  in  strength  of  body  and  clearness 
of  mind.  Remember  that  something  cannot  be 
constructed  of  nothing,  and  that  a  food  containing 
no  muscle  and  brain-feeding  elements  cannot  be 
expected  to  supply  the  waste  of  muscle  and  brain. 
Wheat,  taken  whole,  contains  all  the  needed  con- 
stituents, but  the  bran  and  shorts,  the  most  impor- 
tant food  elements,  are  extracted  and  fed  to  cattle. 
As  a  result,  the  cattle  grow  stronger  and  the  men 
weaker.  "  He  who  feeds  fat  cattle  should  himself 
be  fat,"  if  there  is  any  merit  in  observation. 
Nearly  every  ph}  siology  teaches  that  white  bread 
contains  but  little  nutriment,  is  hard  to  digest  and 
the  direct  cause  of  many  weaknesses.  Therefore, 
eat  whole  wheat  bread  instead  of  white  ;  make 
your  cook  use  whole  wheat  flour  in  the  kitchen, 
and  avoid  hot  breads,  unless  made  of  this  flour,  if 
you  value  health.  Hot  biscuits  cause  thousands 
of  women  to  suffer  from  regularly  intermittent  sick 
headaches,  for  which  they  blame  their  "  weak  con- 
stitutions "  and    "  highly  nervous  organizations." 

Kat  two  or  three  meals  per  day  (the  author 
usually  eats  only  two  dail}^,  that  having  been  his 
habit  for  several  years)  as  your  taste  or  occupation 
requires. 

Kat  slowly ;  masticate  thoroughly,  and  one  of 
the  principal  parts  of  digestion — the  thorough 
mixing  of  the  food  with  the  saliva — will  be  ful- 
filled. The  fine,  delicate  flavor  of  a  delicious  food 
element  is  secured  only  after  the  food  is  thus 
thoroughly  masticated.      Do  not  drink  while  food 


93 

is  in  the  mouth,  as   the  liquid  moistens  the  food 
and  prevents  the  saliva  from  performing  its  office. 
Never  eat  when  nervous  or  excited.     Avoid  eating 
immediately  after  violent  exercise  and   do  not  ex- 
ercise until   digestion  is  well  started   (see  chapter 
"  Exercise — Digestion  ").     Do  not  eat  unless  hun- 
gry.     The    **  sauce "     we    call    hunger  not   only 
causes  the  food  to  be  more  thoroughly  enjoyed,  but 
the  work  of  digestion  is  much   more  perfect — the 
saliva  flows  more  freely,  the  gastric  juices  of  the 
stomach  exude  more  copiously,  etc.     By  hunger  I 
do  not  mean  a  ravenous  desire  for  food,  but  merely 
its   thorough    enjoyment.     There  are   many   who 
rarely  become  hungry,  but   who  eat  with  what  is 
called  a  "  coming  appetite."     When   food  cannot 
be  enjoyed  at  one  meal,  a  feasible  plan  is   to  wait 
until  the  next,  and  the  reward  will  be  an  excellent 
appetite.     Many  of    the  ailments   that  afflict  hu- 
manity are  induced  by  overfeeding — by  this  false 
theory  that  one  "  must  eat  three  meals  per  day  to 
keep  alive."    When  the  system  becomes  overloaded 
with  corrupt  matter  which  the  purifying  organs  are 
unable  to  eliminate,  the  average  individual,  instead 
of  giving  these  eliminating  organs  a  chance  to  void 
these  surplus  substances,  continues  to  feed  the  un- 
willing stomach,  and  consequently  adds  just  that 
much  to  the  corrupt  condition  of  the  already  over- 
loaded  organism.      The   writer  remembers    quite 
distinctly  an  instance  in  his  own  life  when  partial 
abstinence  from  food  for  a  short  time  saved  him 
from  what  apparently  promised  to  be  a  very  severe 
case  of  pneumonia.     At  the  time  he   was  eating 


94 

three  hearty  meals  a  day  and  exercising  occasion- 
all}?  when  convenient.  He  first  noticed  a  soreness 
about  the  chest,  and  thinking  it  of  little  conse- 
quence, tried  to  effect  a  cure  by  bringing  about 
profuse  perspiration  with  vigorous  exercise — run- 
ning, etc.;  but  the  soreness  grew  worse,  and  in  a 
day  or  two  was  so  severe  that  a  slight  movement, 
such  as  coughing,  would  be  accompanied  by  a 
sharp,  piercing  pain.  This  pain  soon  became  ex- 
cruciatingly unbearable,  and  as  other  symptoms 
appeared  it  was  plain  that  pneumonia  was  threat- 
ened. After  realizing  the  gravity  of  the  occasion 
he  abstained  totally  from  food  for  twenty-four 
hours,  drinking  copiously  of  water,  both  hot  and 
cold.  The  second  day  there  was  a  slight  improve- 
ment, and  he  drank  one  glass  of  milk  ;  the  third 
day  there  was  a  marked  difference  for  the  better, 
and  a  little  solid  food  was  taken  with  two  glasses 
of  milk,  divided  into  two  meals ;  the  fourth  day 
the  soreness  had  almost  entirely  disappeared,  and 
inside  of  a  week  the  patient  was  as  well  and  hearty 
as  ever,  and  strange  as  it  may  seem  to  many, 
during  the  entire  time  in  which  almost  total  absti- 
nence from  food  was  required,  no  desire  for  food 
was  present,  thus  proving  most  conclusively  that 
the  organism  did  not  need  food  while  endeavoring 
to  eliminate  accumulated  corruption.  Had  the 
writer  adopted  the  usual  methods  in  his  case,  forc- 
ing the  appetite,  etc.,  his  life  would  have  been  en- 
dangered, and  the  best  that  could  have  been 
expected  would  have  been  a  month  or  two  in  bed, 
as  is  usual  in  this  disease. 


95 

"That  deep-rooted  superstition  which  Dr.  Holmes  called  the 
'  idea  that  sick  people  must  be  fed  on  poison,'  has  caused  more  injury 
than  the  combined  natural  causes  of  disease." — Felix  L.  Oswald 
A.  M.,  M.  D. 


Vegetarianism— Heat     Diet — Strictly    Raw 

Diet. 

"  Concentrated  foods  are  not  necessary  for  sedentary  people,  and 
sooner  or  later  exhaust  the  digestive  powers." — T.  Pozvell,  M.  D., 
Sec.  Anter.  Health  Sc.  Ass. 

There  are  occasions  when  an  abstemious  diet 
of  almost  any  character  is  of  immense  advantage, 
but  the  feasibility  of  making  such  a  diet  perma- 
nent is  undoubtedly  questionable.  When  one 
adopts  a  vegetarian  diet,  and  does  not  exclude  milk 
and  eggs,  and  is  living  at  home,  or  in  an  institu- 
tion where  a  large  variety  of  vegetarian  dishes  can 
be  secured,  cooked  in  the  most  palatable  manner, 
no  great  objection  can  be  made  to  this  system  of 
diet;  but  to  attempt  it  with  little  knowledge  or 
preparation  for  obtaining  the  great  variety  of  foods 
that  can  be  prepared  from  grains,  fruits,  vegetables, 
and  nuts,  is  sheer  foll}^,  and  can  have  but  one 
result — ultimate  physical  deterioration.  Meat  is 
unquestionably  a  highly  stimulating  article  of 
diet,  and  when  one  following  a  sedentary  occupa- 
tion consumes  large  quantities,  disease  is  sure  in 
time  to  appear.  If  one's  occupation  requires  a 
large  degree  of  muscular  exercise,  such  a  diet  will 
probably  cause  no  noticeable  harm,  still  a  diet  of  a 
more    mixed    character    would    certainly   be    far 


96 

superior.  Though  a  high  degree  of  uninterrupted 
health  may  be  enjoyed  while  following  a  rational 
vegetarian  diet,  a  strictly  meat  diet,  as  advocated  by 
a  few  theorists,  cannot,  in  my  opinion,  be  of  bene- 
fit. When  the  system  is  suffering  from  overfeed- 
ing, almost  any  diet  which  tends  to  restrict  the 
amount  of  food  consumed,  will  usually  be  beneficial, 
though,  if  long  continued  and  unnatural,  the  ulti- 
mate effects  will  be  disastrous.  I  have  tried  upon 
my  own  person  nearly  every  system  of  diet  which 
has  attracted  attention,  with  the  exception  of  a 
meat  diet,  and  the  beneficial  results  that  have 
accompanied  total  abstinence  from  meat,  for  a  time, 
when  a  low  diet  seemed  essential,  together  with 
the  apparent  utter  irrationality  of  the  theory,  made 
it  appear  as  unworthy  of  an  experiment. 

"  We  should  recognize  that  our  earth  abounds  with  wholesome 
and  nutritious  products  of  the  vegetable  kingdom,  from  the  tropics 
to  the  polar  limits  of  arboreal  vegetation,  and  total  abstinence  from 
flesh-food  would  promote  the  cause  of  moral  as  well  as  of  physical 
health."- -Felix  L.  Oswald,  A.  M.,  M.  D.,  author  of  ''Physical 
Education.'''' 

The  strictly  raw  diet  sounds  very  well  in  theory. 
The  wild  animals  subsist  on  it  and  are  always 
healthy  and  strong,  etc.,  etc.  It  must  be  remem- 
bered, however,  that  the  wild  animals  live  mostly 
in  the  open  air,  are  tremendously  active  muscularly, 
and  that  their  stomachs  have  for  generations  been 
accustomed  to  this  rugged  diet.  If  a  change  from 
cooked  to  raw  foods,  grains,  fruits,  vegetables  and 
nuts  could  be  made  and  strictly  adhered  to  for  a 
generation,  we  might  gain  thereby,  though  such  an 


97 

assertion  is  open  to  question  ;  but  if  one  suddenly 
adopts  this  unusual  diet  and  expects  to  receive 
immediate  and  permanent  improvement,  he  will 
usually  be  most  grievously  disappointed.  The 
gastric  juices,  to  ^^enetrate  and  disorganize  such  a 
food  element  as  raw  grain,  must  be  several  times 
the  strength  of  the  fluid  used  for  digestion  in  the 
human  stomach, and  if  oneexJDects  to  assimilate  such 
foods  to  advantage,  it  will  require  a  training  of  years 
aud  may  begcueratious  to  so  change  the  stomacli  as 
to  enable  it  to  thorouglilv  accomplish  this  task. 


Exercise — Digestion. 

A  short  stroll  enjo^-ed  leisurel}-,  or  au}'  pleasur- 
able, light  occupation  is  of  decided  benefit  immedi- 
ately after  eating,  though  exercises  requiring  much 

energy,  either  mental  or 
physical,  should  be  strictly 
avoided.  The  time  that 
should  intervene  between  a 
hearty  meal  and  vigorous 
exercise  varies  widely  in  dif- 
ferent individuals  and  in  the 
same  person  under  different 
1  stages  of  health  and  degrees 
of  dietetic  indulgences.  The 
best  digestive  barometer  is 
your  own  feelings,  though  one  should  hardly  at- 
tempt vigorous  work  within  less  than  one  hour 
after  a  hearty  meal,  and  with  many  persons  two, 
or  even  three  hours  should  elapse. 


98 

Violent  exercise  should  also  be  avoided  immedi- 
ately before  eating,  as  the  blood  is  then  withdrawn 
from  the  stomach  to  the  muscular  system,  and  con- 
sequently the  digestive  organ  is  not  so  well  pre- 
pared for  the  reception  of  food  as  when  the  circu- 
lation is  more  equalized. 

A  meal  that  would  be  "  hearty"  for  one  might 
be  considered  slow  starvation  by  another.  The 
quantity  of  food  required  to  sustain  health  is 
largely  a  matter  of  habit.  The  assimilative  power 
of  some  individuals  is  very  great,  all  the  nutritive 
elements  of  consumed  foods  being  absorbed  and 
used  by  the  system;  others  eat  large  quantities 
and  retain  so  little  of  the  elements  that  feed  bone, 
muscle  and  brain,  that  they  "  seem  to  get  no 
strength  from  what  they  eat.''  This  trouble — 
defective  assimilation  —  is  in  nearly  every  case 
induced  by  overfeeding  together  with  muscular 
inactivity.  (3ne  following  a  sedentary  life  easily 
falls  a  victim  to  Epicurean  habits,  and  in  many 
instances  a  torpid  condition  of  the  system  is  en- 
gendered conjoined  with  an  abnormal  capacity  for 
food,  the  constant  indulgence  in  which  ultimately 
weakens  the  entire  digestive  and  assimilative  sys- 
tem. The  remedy  for  this  condition  is  the  clean- 
sing, re-vitalizing,  strengthening  effects  of  physical 
training,  combined  with  a  plain,  substantial  diet ; 
though  there  are  many  instances  of  cures  being 
effected  by  training  alone,  with  but  little  attention 
to  diet. 


99 


Breathing  Exercises. 

Myriads  of  wonderful  (?)  secrets  referring  to 
methods  of  breathing  have  been  unfolded  to  the 
interested  public  by  members  of  various  professions 
— physical  and  vocal  culture,  elocution,  etc.,  etc., 
and  some  of  these  theories  are  so  wildly  theoretical 
as  to  actually  conflict  with  nature.  No  doubt  this  is 
an  age  of  marvelous  enlightenment,  but  when  one 
attempts  to  foist  upon  others  a  conception  of  this 
important  function  at  variance  with  Nature,  his 
egotism  has  carried  him  a  step  too  far. 

What  is  a  method  of  breathing  ?  Has  any  one 
interested  in  the  subject  stopped  to  ask?  Is  it  a 
particular  movement  of  the  abdomen  walls,  or  of  • 
the  diaphragm  ?  Or  maybe  it  consists  of  a  pecu- 
liar manner  of  inhaling  or  exhaling,  or  of  a  certain 
lift  of  the  shoulders  or  chest  walls  while  breathing. 
It  is  marvelous  how  a  jumble  of  words  can  hum- 
bug us ! 

Man,  with  the  intelligent  use  of  natural  hy- 
gienic means,  may  often  aid  Nature  in  the  per- 
formance of  her  functions ;  but  never,  on  any 
occasion,  has  he  improved  on  her  methods.  Grant- 
ing that  Nature's  methods  are  perfect,  the  proper 
mode  of  breathing  can  then  be  found  in  a  little 
child,  as  yet  tmhampered  by  tight  bands  or  con- 
strictive clothing.  But  one  might  study  this  per- 
fect method  until  gray-headed  without  acquiring 
any  more  knowledge  of  breathing  than  the  grad- 
uate of  a  nautical   school  acquires  of   his  adopted 


callin^^  who  "had  never  been  near  the  water," 
There  is  bnt  one  wa}-  to  learn  a  proper  method  of 
breathing  and  that  is  to  breathe  deeply  and  often. 
Acqnire  a  habit  of  taking  f nil  inspirations — always 
breathe  throngh  the  nose — while  in  the  open  air; 
do  not  wear  constrictive  clothing;  always  keep  the 
body  in  correct  erect  position — more  especifilly  so 
when  inhaling  fnll  breaths.  Practice  the  breathing 
exercise  described  in  the  chapter  on  "  Walking." 
Make  \'onr  mnscnlar  exercises  vigorous  enough  to 
induce  active  respiration.  Inhale  and  exhale 
slowly  or  quickU',  as  ^^ou  desire,  though  a  varia- 
tion is  probably  preferable.  You  may  occasionally 
"  hold  your  breath  ''  for  a  few  seconds  after  an  in- 
spiration. Remember  that  the  lungs  were  not 
made  for  bellows,  bnt  to  purif}^  the  blood,  and  that 
an  excessive  amount  of  these  exercises,  when  long 
continued  and  not  induced  by  muscular  exertion,will 
so  expand  the  lung  tissues  that  a  harmful  collapse 
may  result  when  the  exercises  cease  to  be  a  habit. 


The  Air  We  Breathe. 

"  The  repeated  inspiration  of  the  same  air  is  the  cause  of  scrof- 
ula."— Dr.  Baudeloque,  an  eminent  French  physician. 

"To  breathe  impure  air,  or  an  insufficient  amount,  is  far  more 
hurtful  than  an  insufficient  amount  of  food,  sleep,  rest,  cleanliness  or 
sunshine." 

One  of  the  greatest  evils  to  civilized  humanity 
is  the  breathing  of  foul  air.  How  many  times 
have  my  readers  heard,  "  The  damn  night  air  does 
not  agree  with  my  weak  constitution."     Such  au 


individual  is  afraid  of  the  night  air,  and  the  win- 
dows of  his  sleeping  room  are  kejDt  tightly  closed 
all  night  for  fear  a  little  of  the  night  air  will  creep 
in  and  cause  a  cold,  malaria,  or  something  of  that 
kind.  He  falls  asleep.  He  breathes  the  same  air 
over  and  over  again  ;  it  becomes  more  polluted, 
more  poisonous  every  hour,  every  minute.  The 
carbonic  acid  gas,  said  to  be  the  most  poisonous  gas 
known,  exhaled  from  the  lungs  of  every  living 
being,  becomes  thicker  and  thicker.  Ah,  he  does 
not  wish  to  breathe  the  night  air  ;  it  might  give 
him  malaria  ;  but  he  breathes  instead  the  air  from 
which  the  ox^-gen  has  been  mostly  extracted,  the 
air  which  has  brought  thorrsands  upon  thousands 
to  consumptive  graves,  which  has  drrlled  the  brain 
of  ever}^  living  being,  from  the  child  at  school  to 
the  president  in  his  coirncil  chamber,  and  which  in 
time  will  clog  the  system  with  poisoirous  blood. 
In  what  condition  is  the  air  of  this  sleeper's  room 
after  being  tightly  closed  all  night  ?  It  is  reeking 
with  carbonic  acid  gas ;  its  foulness  is  disease- 
breeding  in  the  extreme.  In  a  great  many  in- 
stances the  sleeper  awakes  with  his  head  so  clogged 
with  catarrhal  discharges  that  he  can  hardly 
breathe.  He  feels  dull  and  drowsy,  not  active  and 
strong,  as  he  should  feel  after  a  night's  rest. 

"  Impure  air  is  a  cause  of  consumption."  —Dr.  Dio  Lends. 

The  consumptive  will  verj-  often  agree  when  it 
is  stated  that  the  best  means  of  curing  consump- 
tion is  to  "  rough  it;"  live  in  a  tent,  .sleep  urrder  a 
wagon,   or  something  of   the  like.      But  wherein 


tOi 


lies  the  virtue  of  such  a  reuiedy  ?  Is  it  the  dis- 
comforts of  such  a  life  that  produce  the  beuefit  ? 
Not  by  auy  means  ;  it  is  the  fresh  air  you  breathe, 
and  the  exercise  you  take.  Use  your  muscles  and 
keep  your  windows  open  at  home ;  ventilate  3^our 
rooms  so  thoroughly  that  they  will  contain  as  much 
oxygen  in  proportion  as  the  outside  air.  Never 
sit  or  sleep  in  a  room  imperfectly  ventilated,  and 
you  will  be  benefited  as  much  as  if  "  roughing  it," 
and  probably  more,  because  all  the  advantages  are 
secured  without  suffering  the  discomforts. 

Some  argue  as  a  reason  for  tightly  closing  their 
windows  that  the  outside  air  is  not  pure ;  but  is  this 
so-called  foul  air  purified  by  closing  the  windows 
and  saturating  it  with  exhalations  of  carbonic  acid 
gas?  Does  not  the  air  become  more  and  more  poi- 
sonous the  longer  enclosed? 


Restrictive  Dress — Corsets,  Belts,  etc. 

"The  corset  curse  among  women  is  more  insidious  than  the  drink 
curse  among  men.  *  *  *  Lay  aside  the  corset.  Do  you  feel  the 
need  of  its  support  ?  Do  you  feel  like  falling  to  pieces  ?  Then  your 
corsets  were  too  tight,  and  the  muscles  are  atrophied  from  disuse." 
Helen  Gilbert  Ecob  in  "  The  Well  Dressed  Woman.''' 

Belts,  corsets,  or  any  article  of  dress  worn  so 
tight  as  to  interfere  in  the  slightest  degree  with  the 
circulation  has  an  injurious  effect.  The  pressure 
of  a  tight  fitting  hat  interferes  with  the  circulation 
nourishing  the  scalp,  and  often  assists  in  causing 
baldness.  A  tight  fitting  shoe  not  only  produces 
corns,  bunions,  etc.,  but  assists  in   causing  cold 


I03 

feet,  by  producing  defective  circulation  in  these 
extremities.  But  the  particular  evil  which  can  not 
be  too  severely  condemned  is  the  wearing  of  corsets. 
After  having  been  worn  until  far  past  the  growing 
age,  and  when  the  tendency  is  toward  fleshiness,  a 
support  of  some  kind  (corset  waist  or  the  like)  will 
usually  be  necessary  when  desirous  of  being  pre- 
sentable, but  if  not  too  fleshy,  or  in  early  adult  life, 
any  woman  can  so  strengthen  and  beautify  her 
figure  that  the  corset  is  absolutely  unnecessar}'', 
even  when  desirous  of  appearing  conventional.  On 
endeavoring  to  discard  the  corset,  the  first  and  the 
several  succeeding  trials  will  usually  be  accom- 
panied by  a  feeling  as  though  "  you  were  going 
to  fall  to  pieces."  This  will  soon  pass  away  as  the 
weakened  muscles  of  the  waist  gradually  acquire  the 
strength  they  should  possess.  But  maybe  you 
don't  lace  tightl}-  ?  You  merely  wear  the  article  to 
give  shape  to  the  form.  Well,  if  you  change  your 
form  one  iota  from  what  Nature  intended,  harmful 
results  are  liable  to  ensue.  If  following  the  laws 
that  require  the  use  of  every  muscle.  Nature  will 
shape  the  body  with  the  symmetry  and  exquisite 
outline  that  no  human  device  could  ever  create.  A 
woman  who  has  worn  a  corset  all  her  life  must 
make  the  change  slowly  if  she  desires  to  discard 
it,  and  in  no  instance  is  it  advisable  to  do  so  unless 
the  muscles  of  that  part  of  the  body,  giving  grace 
and  suppleness  to  every  movement,  be  strengthened 
and  beautified  by  physical  training.  It  should  be 
remembered  that  the  use  of  this  device  not  only 
destroys  that  exquisite  pliancy  of  movement,  tha 


I04 

suppleness  so  essential  to  grace  and  harmony,  but 
it  also  partially  and  sometimes  entirely  paral3'zes 
the  muscles  around  the  waist  line,  squeezing  them 
into  a  shapeless  mass  of  flesh.  These  muscles, 
when  strong  and  regularly  used,  assist  the  assimi- 
lative and  digestive  functions  in  no  small  degree. 
Thus  the  corset  tends  to  weaken  digestive  power. 
It  also  presses  down  the  internal  organs  and  causes 
displacements  and  female  complaints,  and  the  suj)- 
port  it  forms  for  the  breasts  while  worn  renders  the 
nniscles  useless  Mliich  are  supposed  to  hold  tlicm 
in  position,  and  because  of  the  weakness  of  these 
muscles,  the  breasts  of  a  well-rounded  woman, 
when  without  a  corset,  fall  to  an  unnatural  posi- 
tion, causing  her  to  look  unshapely.  Nature  needs 
no  aids  to  create  her  outlines  but  that  which  comes 
from  conforming  to  her  beneficent  laws. 


tos 


Reducing  Weight. 


"  Fat  is  often  an  accumulation  of  waste  matter  which  the  vital 
powers  are  unable  to  eliminate:  no  proof  exists  that  it  ever  again 
serves  as  a  food — the  hibernating  bear  and  the  starving  man  both  void 
it,  and  in  cases  of  shipwreck  there  is  no  evidence  that  obese  people 
survive  their  more  angular  brethren." 

The  only  perfectly  natural  means,  free  from  all 
danger,  for  removing  surplus  fatty  tissue  is  an  in- 
telligent svstem  of  pli3^sical 
training.  Occasionally,  to 
accomplish  the  desired  ob- 
ject with  rapidity,  dieting  is 
necessar}' — and  by  dieting 
I  do  not  mean  starving.  In 
this  case  it  merely  consists  \.;^^ 
of  avoiding  those  foods 
which  are  almost  entirely 
fattening.  Alany  athletic 
teachers  in  attempting  to  re- 
duce weight  make  the  ex- 
ercises so  difficult  as  to  induce  excessive  perspira- 
tion— "  sweating  it  off,"  This  is  often  a  sure 
means  of  cure,  but  is  very  laborious  and  sometimes 
dangerous,  and  to  be  permanently  successful,  re- 
quires continuous  application. 

The  question  is  often  asked,  how  can  jDh^'sical 
training  reduce  an  obese  person  and  add  flesh  to  an 
angular  one?  At  first  this  seems  paradoxical,  but 
as  one  understands  the  power  of  ph3'sical  training 
to  produce  the  highest  attainable  degree  of  health 
and  strength,  the  paradox  disappears.     The  satyr 


lob 

in  the  fable  refused  to  believe  in  the  traveler  who 
"  blew  hot  and  cold,"  warming  his  frost-bitten 
fingers  and  cooling  his  steaming  porridge  by  the 
same  process.  Modern  skeptics  refuse  to  see  that 
the  explanation  of  cure  by  exercise  is  similar, 
namely,  the  equalizing  of  extreme  conditions. 

An  emaciated  condition  is  unnatural  and  a  posi- 
tive indication  that  the  organs  of  the  body  are  not 
all  in  perfect  working  order;  a  surplus  accumula- 
tion of  flesh  is  equall}'  unnatural  and  indicates 
with  equal  distinctness  that  the  human  functions 
are  not  being  performed  harmoniousl}'.  Now,  if 
physical  training  always  tends  towards  the  develop- 
ment of  the  highest  degree  of  health  and  strength, 
if  under  its  influence  ever}^  function  performs  its 
office  more  thoroughly,  and  every  organ  is  acceler- 
ated in  its  efforts  to  produce  the  purest,  strongest 
bodily  condition — is  not  the  liddle,  how  it  can 
deposit  flesh  on  a  thin  person  and  lessen  the  weight 
of  an  obese  one,  fully  solved. 

A  thorough  development  of  all  parts  of  the  mus- 
cular system  tends  to  drive  away  surplus  accumu- 
lations of  flesh.  The  ability  to  "  get  fat  "  is  a 
sign  of  health,  and  only  when  allowed  by  inactivity 
to  accumulate  superabundantly,  does  this  surplus 
tissue  cause  a  diseased  condition.  The  great  ad- 
vantage of  physical  training  over  all  other  rem- 
edies for  this  trouble  lies  principally  in  the  fine 
increase  in  strength  that  always  accompanies  the 
decrease  of  weight,  and  in  the  symmetr}^  and  beauty 
of  form  acquired  by  those  with  the  courage  and 
energy  to  persevere  in  this  natural  method.     Walk- 


I07 

ing  is  also  an  excellent  exercise  to  combine  with 
the  system  herein  described.  If  the  waist  meas- 
urement is  excessively  large,  all  bending  move- 
ments should  be  practiced  more  than  others.  Do 
not  be  too  ambitious  at  the  start.  Gradually  in- 
crease the  distance  and  the  speed  of  your  walks. 
Exercise  only  five  or  ten  minutes  the  first  day,  add- 
ing five  minutes  each  da}^,  as  you  become  more 
hardened  to  the  work. 


Excessive  Thinness. 

Almost  any  one  can  acquire  enough  flesh  to 
present  a  pleasing  appearance.  There  is  no  excuse 
for  being  excessively  thin ;  the  fault  can  be  rem- 
edied, in  every  case,  to  a  certain  extent.  Of  course 
a  thin  person,  inheriting  that  character  of  physique, 
cannot  develop  immense  muscles,  but  he  can  add 
muscular  tissue  and  speedily  cultivate  right  pro- 
portions, thus  securing  symmetrical  and  pleasing 
outlines.  One  can  be  slight  in  build  and  still  be 
beautifully  proportioned. 

If  you  desire  more  flesh,  take  abundant  exer- 
cise, starting  quite  moderately.  Use  the  system 
here  illustrated  daily.  Beside  this,  take  long 
walks  in  the  pure  air  at  a  brisk  speed;  make  liberal 
use  of  the  breathing  exercise  mentioned  in  the 
chapter  on  "Walking."  Try  to  be  content;  do 
not  worry.  Never  eat  without  an  appetite.  Many 
keep  themselves  thin  by  continually  overloading 
the  stomach,  and  the  sole  change  to  a  more  moder- 
ate diet  will  often  cause  more  tissue  to  be  deposited. 


io8 

Eat  wholesome,  nutritious  foods.  Avoid  pastries. 
If  you  have  no  appetite  for  substantial  foods,  wait 
until  3'^ou  have.  Do  not  make  the  mistake  of  eat- 
ing largely  of  fattening  foods — they  will  only 
cause  digestive  disorders.  Remember  that,  first  of 
all,  muscle  is  needed,  and  as  the  muscle  increases, 
the  fatty  tissue,  rounding  off  to  beautiful  outlines 
this  muscular  frame,  will  gradually  be  deposited 
in  greater  quantities.  After  becoming  thoroughl}- 
accustomed  to  the  work  every  exercise  should  be 
continued  until  the  muscles  used  are  thoroughly 
fatigued. 


riental  Influence. 

The  influence  of  mind  over  matter,  the  power 
of  the  imagination  to  swa}-  the  ph^'sical  forces  for 
good  or  evil,  though  known  to  manj^,  is  rarel}-  ap- 
preciated full3^  Disease  is  often  induced  merely 
by  the  M-eakness  resulting  from  the  fear  of  its  ap- 
pearance, and  a  sufferer  from  digestive  troubles, 
in  many  instances,  becomes  a  victim  because  of  a 
wrongly  strict  supervision  of  diet  conjoined  with 
the  ever-present  fear  that  "he  has  eaten  something 
that  won't  agree  with  him."  Dieting  is  all  right  if 
rational ;  care  in  avoiding  unwholesome  or  innu- 
tritions foods  is  commendable  when  influenced  by 
actual  knowledge  instead  of  fanaticall}-  biassed 
conclusions. 

If  the  influence  of  mind  over  body  assumes 
such  proportions  as  to  actually  produce  disease,  the 


log 

great  importance  of  a  normal  and  cheerful  mental 
state  must  be  tliorcughly  appreciated.  By  no 
means  can  this  condition  be  so  fully  realized  as 
through  the  wholesome,  life-giving  influence  of 
rational  physical  training.  The  blues  disappear 
almost  immediately  under  its  effects.  The  inclina- 
tion towards  melancholy  is  abnormal,  to  a  great 
extent  induced  by  physical  causes,  and  the  accel- 
erated circulation  and  respiration  resulting  from 
vigorous  exercise  dispels  these  morbid  tendencies 
more  effectively  than  any  other  possible  means. 

This  influence  of  mind  over  body  must  be 
remembered  with  equal  emphasis  in  the  endeavors 
toward  acquiring  ph\\sical  power  and  beaut}-.  A 
strong  will  which  determines  that  health  and 
strength  shall,  at  any  cost,  be  acquired,  goes  far 
towards  making  success  more  certain.  Faith  in 
one's  own  powers  to  reach  any  desired  end  is  of 
the  utmost  importance,  no  matter  what  the  goal 
may  be,  and  in  attempting  to  acquire  phj-sical  per- 
fection it  applies  with  equal  distinctness.  "Be  sure" 
in  your  own  mind  "  you're  right,  then  go  ahead." 

Alcoholics. 

There  are  instances  in  human  life  when  a  choice 
is  given  between  two  evils.  For  example,  when 
one  has  been  tossing  and  tumbling  for  hours  with 
insomnia,  the  nervous  strain  of  this  enforced  \vake- 
fulness  often  causes  more  physical  harm  than 
could  an  opiate;  ana  the  more  serious  illustration 
of  a  man  bitten  by  a  rattlesnake  gives  an  exempli 


fication  of  a  choice  between  tlie  injurious  poison  o'f 
alcohol  and  the  deadly  poison  of  the  rattler.  The 
intensity  of  modern  civilization  develops  unnatural 
conditions,  which  can  often  be  partially  obviated  by 
remedies  injurious  in  themselves,  but  not  to  the  ex- 
tent of   the  perverse  conditions  to  be  met. 

As  a  remedy  for  counteracting  the  effects  of 
evils  more  immediately  destructive  in  their  results, 
alcoholic  liquors  may,  on  lare  occasions,  be  useful 
(though  the  writer  has  never  found  them  so) ;  but 
as  a  part  of  one's  daily  diet,  or  as  a  stimulant  to 
be  relied  on  for  energy  in  the  routine  of  daily  life, 
they  have  a  destructive  power  that  saps  the  vitality 
and  destroj'S  the  noblest  part  of  man.  This  fer- 
mented poison  is  so  obnoxious  to  the  internal  sys- 
tem, that  as  it  enters  the  stomach  the  action  of 
every  organ  is  accelerated  to  eliminate  it.  Alco- 
holics, even  when  indulged  to  a  moderate  degree, 
have  a  weakening  effect,  ultimatel}^,  on  the  entire 
physical  organism.  They  stimulate,  and  often,  for 
a  time,  give  one  more  immediate  strength,  but  real 
vital  strength,  which  carries  with  it  the  power  of 
endurance,  is  greatly  lessened.  This  desire  for  a 
stimulant  is  an  unnatural  appetite,  caused  in  all 
cases  by  an  abnormal  or  weakened  condition,  and 
will  disappear  under  the  beneficial  effects  of  phys- 
ical training,  accompanied  by  a  wholesome  diet. 
The  most  ignorant  athlete  knows  enough  to  avoid 
alcoholic  liquors  while  training  for  an  important 
event,  as  the  object  of  his  work — the  acquirement 
of  the  highest  degree  of  health  and  strength — 
would  be  defeated. 


Bathing. 

The  skin  is  covered  with  thousands  upon  thou- 
sands of  little  pores  from  which  exude  impurities 
carried  to  the  surface  by  the  blood.  If  these  pores 
are  allowed  to  become  clogged  because  of  uncleau- 
liuess,  disease  may  result.  Two  or  three  times  per 
week,  one  should  take  a  warm  bath,  preferabl}^  after 
exercise,  thoroughl}^  rubbing  and  kneading  the 
flesh  with  soap  and  water,  thus  removing  ever}- 
particle  of  dirt  from  the  skin.  Once  or  twice  daily 
take  a  cold  sponge  bath,  merely  wetting  the  skin, 
after  which  rub  thoroughly  with  a  coarse  towek 
This  stimulates  the  pores  and  improves  the  health- 
ful performance  of  their  functions.  Rubber  flesh 
brushes  are  useful  in  rubbing  the  skin,  though  the 
hands  can  be  made  to  do  'jood  service.  Many 
spells  of  indisposition  can  be  turned  aside  by  fol- 
lowing the  rules  of  proper  bathing. 


Care  of  the  Teeth. 

The  immutable  laws  of  Nature  demand  the  use 
of  every  organic  function ;  the  human  teeth  are 
not  exempt,  and  to  the  soft,  mushy  foods,  now  so 
largely  consumed  by  civilized  humanity,  is  largely 
due  the  universal  prevalence  of  decayed  teeth — or 
else  the  entire  loss  of  teeth.  When  the  diet  con- 
sists mostly  of  foods  made  from  white  flour,  the 
teeth  decay  from  starvation,  or,  in  other  words,  the 
phosphates,   food  element  of  which  the  teeth  ara 


112 


principall}^  composed,  are  almost  entirely  extracted 
ill  the  bran.  The  teeth,  to  be  free  from  decay, 
must  be  exercised,  must  be  furnished  with  constit- 
uents essential  to  their  preservation.  Besides  fur- 
nishing the  teeth  with  exercise  and  the  necessary 
nutriment,  they  should  be  brushed  after  every  meal. 
If  bothered  with  tartar  dip  the  brush  in  precipi- 
tated chalk  before  using.  If  the  gums  are  tender, 
rub  them  daily  with  strong  solution  of  salt  and 
water,  after  which  spend  about  ten  minutes  pres- 
sing the  upper  gums  downward  against  the  teeth, 
and  the  lower  gums  vice  versa.  This  will  accom- 
plish more  as  a  hardening  process  than  any  other 
possible  means,  and  improved  gums  means  better 
teeth.  Of  course  the  general  health  has  much  to 
do  with  the  condition  of  the  teeth,  but  perfect  care, 
even  with  opposing  influences,  will  usually  pre- 
serve them. 

Care  of  the  Hair. 

The  prevailing  ignorance  of  both  physician  and 
hiymau  in  reference  to  the  hygienic  care  of  the 
hair,  is  astounding.  The  scalp,  like  any  other 
part  of  the  cuticle,  should  be  kept  clean.  The 
sebaceous  glands  are  continually  voiding  an  oi'iy 
substance,  which,  if  not  washed  awa}',  causes  ])ar- 
ticles  of  the  scarf  skin  to  adhere  to  the  surface,  thus 
closing  the  pores,  the  normal  action  of  which  is  ab- 
solutely essential  to  a  healthy  condition  of  the 
scalp  and  hair.  When  in  health  the  scalp  should 
he  thoroughly  cleansed  with    a   vegetable  oil   soap 


"3 

— weak  alkali — at  least  twice  a  week.  Green  soap 
which  can  be  procured  at  any  drug  store  is  good. 
A  stiff  bristle  brush  should  be  used  daily  when 
hair  is  dry  to  loosen  the  particles  of  dandruff  and 
as  a  stimulating  friction.  Sun  and  air  the  hair  all 
you  can.  If  troubled  with  excessive  dandruff, 
cleanse  scalp  wath  soap  three  or  four  times  per 
week ;  daily  use  the  stiff  bristle  brush  when  hair 
is  dry  ;  on  the  day  before  shampooing,  anoint  the 
hair  and  scalp  well  with  pure  olive  oil.  This 
softens  the  particles  and  they  come  off  more  easily. 
Baldness,  when  not  of  too  long  standing,  and 
thinning  hair,  can  in  many  cases  be  remedied  by 
hygienic  means.  The  cause  in  some  instances  is 
constitutional,  and  requires  a  change  of  habits,  or 
the  avoidance  of  those  conditions  which  induced 
the  trouble.  The  treatment  of  diseased  conditions 
of  the  scalp  is  quite  complicated,  and  cannot  be  en- 
tered into  here.  Those  especially  interested  in 
this  subject  are  advised  to  read  "  Macfadden's  New 
Hair  Culture." 

Insomnia. 

If  a  human  being  ever  has  an  honorable  and 
just  right  to  commit  suicide  it  is  when  tortured 
with  the  dread  complaint  insomnia.  In  this  condi- 
tion one  can  toss  and  tumble,  fret  and  fume,  and 
apparently  pass  through  ten  or  even  twent}  days 
of  genuine  misery  in  a  single  night.  Notwith- 
standing the  evidence  to  the  contrary,  this  ailment 
is  easily  curable.  It  is  caused  in  nearly  ever}-  in- 
stance by  an   uninterrupted   nervous   strain.     The 


114 


primary  cause  may  be  mental  or  physical,  but  in 
no  case  will  proper  physical  training  fail  to  be 
beneficial.  Only  an  abnormal  condition  of  the 
strongest  kind  could  bring  about  such  results.  The 
normal  performance  of  the  bodily  functions  re- 
quires, occasionally  at  least,  a  vigorous  use  of  the 
muscular  frame  ;  and  in  this  ailment  the  desired 
results  often  show  signs  of  appearing  almost  im- 
mediately, though  to  effect  a  complete  cure  re- 
quires considerable  time. 

Close  attention  in  regard  to  bathing  is  especial- 
ly essential,  and  a  bath,  either  sponge  or  tub, 
should,  if  possible,  always  follow  the  exercise, 
which  should  be  taken  immediately  before  retiring, 
while  the  body  is  nude. 


Sun   Baths. 

The  exposure  of  the  entire  surface  of  the  body  to 
the  direct  rays  of  the  sun  is  especially  beneficial  to 
both  weak  and  strong.  Care  must  be  taken  not  to 
continue  the  baths  too  long  at  the  first  few  trials  as 
a  sun-burned  condition  may  be  engendered,  which 
is  far  from  being  pleasant.  This  means  as  a  tonic 
to  the  system  cannot  be  recommended  too  highly. 
The  bath  should  be  taken  daily  at  any  time,  morn- 
ing or  afternoon,  and  should  last  from  fifteen 
minutes  to  an  hour. 

"  Every  man  is  a  fool  or  his  own   physician  at  thirty." — Tacitus. 

It  takes  more  vitality  to  be  sick  than  to  be  well ; 
or,  in  other  words,  if  strong  enough  to  be  alive  un- 


115 

der  the  abnormal  condition  of  sickness,  yon  possess 
far  more  strength  than  is  needed  to  be  healthy. 

Physical  Training  as  a  Treatment  of  Disease, 

"  The  wise  for  cure  on  exercise  depend." — Dryden. 

Physicians  are  now  turning  from  the  Materia 
Aledica  to  Nature  for  their  treatment  of  many  dis- 
eases, and  in  rational  physical  training  they  have 
found  a  remedy  of  incalculable  value.  The  vital- 
izing, upbuilding  effects  of  this  use  of  the  entire 
muscular  system,  is,  in  some  diseases,  the  most 
powerful  of  all  hygienic  instrumentalities. 

"  At  the  present  time  investigation  is  abundantly  carried  on  in 
the  pathological,  physiological  and  therapeutical  aspcLts  of  medicine, 
but  the  hygienic  side  is  somewhat  neglected.  For  hundreds  of  ardent 
questioners  of  Nature  who  are  laboring  with  the  microscope  in  the 
biological  and  bacteriological  laboratories,  those  who  attack  disease 
from  its  causative  side  may  be  counted  on  the  fingers  of  one  hand." — 
Dr.  Stone. 

Usually  disease  is  simply  a  means  of  eliminat- 
ing accumulated  poison,  and  the  presence  of  these 
foreign  or  surplus  substances  in  the  blood  is 
caused  in  nearly  every  case  by  muscular  inactivity 
or  unhygienic  habits  of  life ;  therefore,  weakness 
and  sickness  are  not  only  unnatural,  but  avoidable 
as  well.  A  diseased  condition  is  mostl}'  the  result 
of  the  victim's  ignorance  or  carelessness.  The 
common  cold  so  much  dreaded,  is  the  most  simple 
means  of  avoiding  surplus  accumulation  of  poison, 
which  might  clog  the  system  and  cause  more 
serious  disease  if  allowed  to  remain.  When  the 
body  is  thus  loaded  with  impurities  which  the  or- 
gans of  excrement  are  unable  to  eliminate,  only  a 


ii6 

slight  exposure  is  necessary  to  cause  a  cold,  which 
indeed  often  results  without  even  this  occasioii. 
In  other  instances  these  impurities  may  be  elimin- 
ated by  means  of  a  feverish  headache,  or  this  pro- 
cess may  be  accompanied  by  any  one  of  the  num- 
erous ailments  with  which  humanity  is  ai^flicted. 
All  this  pain  and  sufTering  is  Nature's  great  warn- 
ing. It  is  a  penalt}'  exacted  from  her  law-breakers. 
Sufferers  cry  out  in  distress  and  blame  Divine  Provi- 
dence for  their  almost  unbearable  miser}^,  seemingly 
unconscious  that  they  are  paying  the  price  for 
indiscretions  knowingly  or  unknowingly  committed. 

"  Certain  diseases  are  called  filth  diseases,  as  diphtheria,  typhus, 
typhoid  fevers,  etc.,  but  nearly  all  phj'sical  troubles,  aside  from  those 
due  to  accident,  are  filth  diseases,  and  by  cleansing  of  the  body 
through  elimination  a  cure  is  reached.  Every  one  must  know  that 
the  healing,  curing  power  resides  within  the  organism,  and  that  it  is 
ever  alert  to  overcome  the  effects  uf  errors  in  our  treatment.  For  ex- 
ample, what  is  erroneously  but  popularly  termed  '  a  slight  cold  '  has 
a  run  of  a  few  days  and  then  completely  terminates  without  the 
patient  having  done  the  least  thing  to  help  the  cure.  It  often  happens 
that  the  system  is  so  foul,  and  the  symptoms  so  aggravated,  that  the 
'cold'  is  said  to  be  'a  bad  cold,'  and  still  the  victim  may,  through 
inability  to  yield  to  his  feeling  of  need  for  rest  and  treatment,  con 
tinue  his  usual  work,  and  the  disorder,  after  a  period  of  feverishness, 
headache,  nose-running,  sore  throat,  etc  ,  begins  to  disappear,  and  in 
a  couple  or  three  weeks  he  is  '  cured.'  It  is  thus  clearly  shown,  and 
no  further  proof  could  be  desired,  that  the  organism  succeeded  in 
such  cases  in  doctoring  itself  and  in  curing  a  very  serious  disorder. 
The  full  significance  of  this  is,  that  no  matter  what  the  disease  may 
be,  the  symptoms — pain,  inflammation,  general  fever,  etc. —  are 
indicative  of  the  process  of  restoration." — Chas.  E.  Page,  M.  D. 

Special    Instructions  in  Treating   Diseased 
Conditions. 

"  A  sick  man  is  a  rascal."  — Emerson. 

Before    attempting    self-treatment,     the    wise 


117 

course  is  to  secure  llie  advice  of  a  pli^-sician,  or  a 
medical  gymnast,  well  versed  in  physical  exercises 
and  their  effects.  But  vvhatever  course  is  pursued, 
great  care  must  be  used  to  avoid  straining  or  over- 
working the  muscles.  For  a  chronic,  bedridden 
invalid  much  beneficial  exercise  can  be  obtained  by 
the  mere  act  of  rolling  from  one  side  to  another, 
and  by  lifting  and  swinging  the  arms  around  in 
every  conceivable  direction.  As  strength  is  gained 
an  exerciser  can  be  hung  where  convenient  to  the 
invalid's  chair  or  bed,  and  be  pulled  in  different 
directions,  the  idea  being  to  bring  all  the  muscles 
into  slight  action.  Do  not  make  work  of  it  at 
first.  Try  to  play  with  the  handles  as  a  child 
plays  with  his  toys,  for  in  strength  one  is  a  child 
while  in  this  condition,  and  3-ou  should  try  to 
"play  3^ourself  "  back  to  health  again.  You  may 
laugh,  but  just  tr}-  it  as  an  experiment.  Be  care- 
ful in  3'our  first  attempts  to  allow  no  one  near  who 
will  deride  3'our  efforts.  Nothing  is  so  discour- 
aging as  being  "  made  fun  of  " — all  the  benefits 
are  lost  under  such  circumstances  even  if  con- 
tinued. Breathing  exercises  are  of  great  aid  to  an 
invalid  of  this  character,  and  should  be  added  to 
the  movements  3-ou  might  desire  to  use.  Draw 
in  deep  inspirations,  exhaling  slowly.  Although 
the  air  in  an  invalid's  room  should  alwa3-s  be 
thoroughly  cleansed  b3^  ventilation,  still  an  especial 
effort  must  be  made  to  secure  undoubtedlv  pure  air 
while  exercising. 

"  Dr.  Newman  says,  '  The  Chinese  used  mechanical  breaUi-taking 
as  a  remedy  for  many  diseases,'     It  is  stated  that  the  people  of  India, 


Ii8 

1300  B.    C,  ]>ractice(l  full,    deep  breathing  several  limes  daily  as  a 
healing  art." 

"  Caelus,  Galen  and  other  Greek  and  Roman  physicians  recom- 
mended full,  deep  breathing  several  times  daily  for  a  cureof  disease." 

If  able  to  attend  to  tlie  ordinary  duties  of  life, 
though  suffering  from  a  disease,  the  symptoms  of 
which  are  of  intermittent  or  continuous  character, 
the  exercises  as  here  illustrated  can  be-  taken 
slowly  in  their  regular  order  without  an  exerciser 
or  with  one  of  light  strength,  omitting  all  move- 
ments that  require  any  great  degree  of  exertion. 
The  maxim,  "  Know  thyself,"  applies  with  strong 
emphasis  to  all  sufferers  of  this  character,  and  the 
vast  stock  of  good  literature,  both  hygienic  and 
otherwise,  explaining  in  detail  the  innumerable 
diseases,  their  causes,  etc.,  from  which  civilized 
beings  suffer,  is  easily  and  cheaply  obtained.  The 
best  aid  your  physician  could  possibly  have  would 
be  the  absolute  faith  acquired  in  his  methods  by 
thus  satisfying  yourself  as  to  the  rationality  of  his 
treatment.  Bxercise  is  only  a  part  of  the  treat- 
ment :  congenial  environments;  proper  habits  as  to 
diet,  bathing,  clothing,  etc.,  etc.,  have  much  to  do 
towards  effecting  a  cure.  Perseverance  is  an  ele- 
ment absolutely  essential  to  the  accomplishment  of 
any  object  in  life,  and  it  is  especially  required  if 
you  expect  beneficial  results  from  exercise  and 
other  hygienic  remedies.  If  any  part  of  the  body 
is  weaker  than  another,  it  should  be  given  particu- 
lar attention — that  is,  exercises  affecting  that  part 
should  b^  practiced  more  than  other  movements. 
Never  go  beyond  your  strength.     To  bring  on  a 


"9 

feeling  of  fatigue  is  not  otherwise  than  beneficial  if  it 
disappears  a  short  time  after  the  exercise,  but  if  this 
feeling  continues  the  work  has  been  overdone  and 
care  should  be  taken  to  avoid  repeating  the  error. 
Make  strenuous  endeavors  towards  a  cheerful, 
happy  frame  of  mind.  The  power  of  mental  dis- 
satisfaction to  influence  evil  results  is  well  known 
to  all.  It  should  be  distinctly  borne  in  mind  that 
3'our  disease  is  the  result  (there  are  rare  exceptions 
to  this  rule)  of  years  of  unnatural  habits  in  life, 
and  that,  in  order  to  recuperate  and  strengthen  a 
broken-down  constitution,  considerable,  time  is  re- 
quired to  show  even  a  small  improvement. 

Digestive   Disorders 

If  some  means  could  be  devised  for  obviating 
the  effects  of  digestive  ailments,  over  half  the  dis- 
eases from  which  civilized  beings  suffer  would  be 
relegated  to  the  past.  Properly  adopted  physical 
training  will  in  all  cases  be  of  great  value.  D3^s- 
pepsia  and  all  chronic  disorders  of  the  digestive 
functions  can  be  cured  by  this  means.  In  the 
treatment  of  these  ailments  especial  attention  must 
be  given  to  those  movements  that  strengthen  the 
muscles  surrounding  the  great  vital  organs.  The 
exercise  of  these  muscles  not  only  causes  more  or 
less  motion  of  the  vital  organs  themselves,  but 
strengthens  the  affected  organs — a  more  healthful 
action  of  the  heart  and  lungs  and  the  entire 
digestive  system  is  created,  making  the  blood  purer 
and  richer  in  vital  building  elements.     Exercise 


t20 


No.  T  2  will  be  found  especially  valuable.  Particul?.f 
attention  should  be  given  to  regular  bathing.  After 
bath  and  exercise,  slap  the  muscles  over  the  stom- 
ach and  along  the  abdomen  for  five  or  ten  min- 
utes, making  the  blows  strong  without  causing 
pain.  An  improvement  will  be  noticed  in  a  short 
time  if  persistent  in  the  treatment. 

Weakness  of  the  Lungs. 

"Consumption  is  incurable  by  medicines  I  admit;  that  it  is 
often  cured  by  pure  air,  exercise,  right  habits,  no  intelligent  and 
candid  physician  will  doubt." — Dr.  Dio  Lewis. 

That  weak  lungs  can  be  made  strong  again  with 
a  rational  system  of  physical  training,  is  too  well 
known  to  require  verification.  My  own  case  is 
only  one  instance  from  thousands  of  such  cures. 
Especial  attention  to  breathing  exercises  is  desir- 
able in  the  treatment  of  this  complaint,  though  the 
entire  muscular  and  vital  system  must  be  strength- 
ened. Plain,  wholesome  food  and  an  unlimited 
quantity  of  fresh  air  are  necessary  to  produce  re- 
sults. Long  walks  at  a  good  speed,  with  the 
breathing  exercise  mentioned  in  chapter  on 
"  Walking,"  should  be  added  to  the  regular  system 
of  movements  with  machine.  The  sleeping  room 
should  be  well  ventilated  when  in  health  or  disease, 
but  pure  air  is  especial  I};  essential  in  this  trouble, 
and  particular  care  should  be  taken  to  procure  it. 
Thousands  annually  die  of  this  disease  from  the 
one  cause  of  breathing  over  and  over  again  the  air 
impregnated  with  poison  exhaled  from  tlie  lungs. 
Read  chapter  on   "  The  Air  We  Breathe." 


How  Physical  Training  Purifies  the  Blood. 

It  accelerates  respiration  and  heart  action, 
opening  all  the  pores  which  void  the  impure  and 
effete  matter  carried  to  the  surface  by  the  quick- 
ened circulation.  The  blood  becomes  impure  when 
the  organs  of  elimination — the  great  purifiers  of 
the  body — are  unable  to  thoroughly  perform  their 
functions.  Ph^-sical  training  makes  every  part  of 
the  vast  depurating  system  more  active  in  the  per- 
formance of  its  duty.  The  greatly  accelerated 
circulation  carries  the  surplus  impurities  to  these 
cleansing  organs,  which  perform  their  functions 
more  effectively  under  these  conditions.  Rational 
physical  training  is  a  marvelous  cleansing  agent, 
is  a  purification  of  the  whole  internal  system,  and 
this  cleansing  process  becomes  absolutely  essential 
at  times,  if  desirous  of  being  free  from  the  occa- 
sional periods  of  sickness  that  afflict  the  average 
human  being. 

General  Debility. 

Those  of  a  nervous  disposition,  with  a  tendency 
to  mental  worry,  usually  fall  victims  to  this  disease. 
Inactivity  of  the  muscular  system  greatly  aggra- 
vates the  evil,  and  in  many  instances  is  the  sole 
cause  of  this  annoying  trouble.  This  system  of 
exercises,  combined  with  proper  diet,  plent}'  of 
fresh  air  and  congenial  mental  environments,  will 
effect  a  complete  cure  in  nearh'  ever}^  case.  Men- 
tal control  is  well  worth  cultivating  in  this  trouble 
as  often  the  cause  is  largely  of  a  mental  nature. 


Deformities. 


Thousands  are  to-day  suffer- 
ing from  anno3ang  and  some- 
times unsightly  physical  de- 
fects, which  can  be  partially 
remedied  in  nearly  every  case, 
and  in  many  instances  perma- 
nently cured  by  proper  correct- 
ing exercises.  Curvature  of  the 
spine,  round  or  stooping  shoul- 
ders, flat  chests,  large  abdo- 
mens, wry  necks,  difference  in 
the  height  of  shoulders,  is  only 
a  small  list  of  deformed  condi- 
tions amenable  to  this  treat- 
ment. Of  course  self-t»eatment 
of  these  troubles  is  usually  impossible,  but  the 
services  of  physicians  who  use  and  understand  this 
natural  means  of  cure  can  easily  be  secured. 


Paralysis. 

Muscular  exercise  in  a  disease  like  partial 
paralysis  is  of  incalculable  value  and  will  often 
effect  a  permanent  cure  when  all  other  methods 
fail.  The  use  of  electricity  is  merely  a  poor  sub- 
stitute for  this  means,  as  it  causes  the  muscles  to 
flex  without  the  assistance  of  nerve  or  will  force, 
thus  strengthening  them  without  building  up  the 
controlling  power.  The  advice  and  assistance  of  a 
ph37sician  or  expert  in  medical  gymnastics  is  neces- 
sary in  treating  this  disease.     The  weakened  and 


123 

^i^asted  muscles  must  be  kneaded,  rubbed  and  exer- 
cised until  thoroughly  tired  dail}-.  If  the  parts 
treated  have  entirel}' lost  voluntar}- control,  passive 
movements  should  be  given.  Care  must  be  taken 
to  use  every  muscle,  not  onh'  those  of  the  affected 
parts,  but  also  all  near-by  muscles. 

riassage. 

A  commendable  remedial  agent  can  be  found  in 
massage  for  the  treatment  of  chronic  diseases  and 
for  increasing  the  pleasures  and  benefits  of  physical 
training.  After  exercise  and  a  sponge  bath,  the 
manipulations  of  a  skilled  operator  causes  one  to 
feel  as  though  the  entire  bod}-  had  been  cleansed 
and  rejuvenated. 

For  poor  circulation,  massage,  in  connection 
with  ph3'sical  training,  is  a  marvelous  remedy,  and 
will  cure  the  most  obstinate  cases  in  a  short  time. 
It  is  a  costly  luxury-,  but  those  who  can  afford  it 
will  feel  amply  repaid  for  the  expenditure.  The 
Electric  Massage  Exerciser  can  be  recommended 
for  this  purpose. 

Backache. 

Pains  in  the  back,  from  which  so  many  suffer, 
can  in  nearl}  all  cases  be  relieved  in  a  few  minutes 
and  permanently  cured  b}^  exercises  affecting  those 
muscles.  Exercise  No.  8  can  be  specially  recom- 
mended with  "  all-around  ''  work  for  general  up- 
building. 


124 

An  epitomized  sketch  of  my  struggle  for  tlie 
goal  of  physical  excellence  may  enthuse  those  cast 
down  by  seemingly  unconquerable  weakness. 
When  physical  culture  as  a  means  of  building 
vigorous  health  first  attracted  my  attention,  all 
hope  of  ever  possessing  a  vigorous  body  had  dis- 
appeared, and  in  my  wdldest  dreams  the  possibilit}^ 
of  accjuiring  the  strength  of  an  athlete  never  oc- 
curred to  me.  Remedies  of  every  kind  were  tried. 
Hvery  atom  of  faith  in  the  efficacy  of  drugs 
soon  disappeared.  While  noting  the  physical  su- 
periority of  the  lower  animals  over  humanity,  I 
concluded  that  their  strength  must  be  due  to  the 
perfectly  natural  conditions  under  which  they  lived. 
They  ate  natural  foods,  breathed  pure  air,  and 
used  ever}'  part  of  their  muscular  organism.  With 
thoughts  busy  in  this  strain,  an  opportunity  pre- 
sented itself  to  visit  a  gymnasium.  The  muscular 
strength  and  vigor  displayed  by  nearly  ever}^  one 
exercising  there  confirmed  the  conclusion  already 
formed,  and  I  determined  to  try  the  efficacy  of  this 
natural  remedy  in  my  own  case. 

My  start  was  rather  crude,  but  after  two  weeks 
of  persistent  work,  a  very  slight  improvement  was 
noted,  and  thus  abundantly  encouraged,  I  perse- 
vered with  renewed  vigor.  In  about  two  months 
my  hollow  cheeks  began  to  fill  out,  my  thin  arms 
to  assume  a  rounded  .appearance.  As  I  noted  all 
these  results  a  great  joy  took  possession  of  me — 
the  joy  of  a  possibility  of  health  and  strength. 
Those  who  have  never  lost  that  priceless  element 
of  human  life  cannot  realize  tlie  enormous  value  it 


m 


assumes.  My  one  object  in  life  after  this  was  the 
acquirement  of  vigorous  health,  and  like  every  en^ 
thusiast,  I  often  made  mistakes,  and  would  have 
secured  in  a  few  months  the  improvement  that 
really  required  years,  had  I,  at  that  time,  possessed 
the  knowledge  accumulated  since. 

Addendum. 

The  author  has  purposely  avoided  technical 
terms  and  phrases.  Too  often  these  have  been 
used  for  mere  display  of  learning,  or  as  a  cloak  for 
covering  ignorance,  and  the  object  of  the  author  is 
not  to  confuse  and  awe  his  readers  (even  were  he 
possessed  of  such  a  power),  but  to  draw  them  near, 
to  cause  them  to  feel  that  he  was  at  one  time  a  suf- 
ferer, and  that  he  has  been  through  the  struggle 
from  disease  to^ health,  that  many  may  contemplate 
making.  Though  the  life  of  no  civilized  being  is 
free  from  unhappiness,  still  the  author  believes  that 
within  the  benevolent  laws  controlling  birth, 
growth,  decay,  regeneration  and  death,  there  is  an 
all-wise  influence  which,  if  understood  and  intelli- 
gently employed,  will  mitigate  many  evils,  allevi- 
ate and  cure  many  pangs,  and  bring  life,  health 
and  gladsomeness  to  many  poor  victims  of  disease. 
He  has  illustrated  in  a  most  striking  manner  the  re- 
sults derived  from  following  his  own  theories,  and  he 
can  only  say  to  his  reader  "Go  thou  and  do  likewise." 
Bernarr  a.  Macfadden, 

New  York  City. 


CONTENTS. 


Portrait  and  Nine  Classical  Poses  of  the  Author  .  -j-ar 

You're  Not  Too  Old "  ' '  "^   j  . 

May  Be  You  Haven't  Time i6 

Physical  Strength — Mental  Power ........  i8 

Muscular  Exercise  An  Internal  Bath 20 

The  Greek  Ideal ' "  2X 

For  The  Young  Man ]]  24 

For  The  Middle-Aged  Man 26 

For  The  Young  Woman 28 

For  The  Middle- Aged  Woman '.  30 

As  The  Years  Wane 32 

Our  Boys  and  Girls 33 

Soreness  Resulting  From  Exercise 36 

The  Perfect  Human  Form 37 

Directions  for  Putting  Up  Exerciser 38 

General  Directions 42 

The  Author's  System  of  Training 43-67 

The  Bicycle 54 

Walking .■■.'..'.;; 65 

Running .V. '. 67 

Special  Recreative  Exfitises  for  Developing  Muscles  as  Used  in 

Athletic  Sports . .  /-^^i 69-83 

Athletics,  or  The  Relajagn  of  Strength  to  Health 84 

Woman  —Beauty ^4-.- .  87 

Diet LT; 90 

Vegetarianism — Meat  .Diet — Strictly  Raw  Diet 95 

Exercise — Digestion 97 

Breathing  Exercises .  .CZ^ 99 

The  Air  We  Breathe ...    loo 

Restrictive  Dress — Corsets,  Belts,  Etc 102 

Reducing  Weight 105 

Excessive  Thinness 107 

Mental  Influence 108 

Alcoholics 109 

Bathing Ill 

Care  of  The  Teeth Ill 

Care  of  The  Hair I12 

Insomnia 113 

Sun  Baths 114 

Physical  Training  as  a  Treatment  of  Diseases 115 

Special  Instruction  in  Treating  Diseased  Conditions 116 

Digestive  Disorders 119 

Weakness  of  the  Lungs 120 

How  Physical  Training  Purifies  The  Blood 121 

General  Debility I2i 

Deformities , 122 

Paralysis 122 

Massage i*3 

Backache        123 

Sketch  of  The  Author's  Struggle  for  Health 124 

Addendum 125 


/ 


THE  LIBRARY 
UNIVERSITY  OF  CALIFORNIA 

Santa  Barbara 


0  OF  CAlifOtmu 


% 


€0 


<jn 


»  iO  AKVMn  IHJ 


THIS  BOOK  IS  DUE  ON  THE  LAST  DATE 
STAMPED  BELOW. 


\ 


e   1HC  UMVHSITY    o 


/ 


*•  SANTA  OASBAJA 


e  VWWV<  ViNVS  o 


9 


3P 


o  VUVWVS  VINVS  o 


9 


S 


Sft 


e 

THE  UNIVERSITY 

3 

I 

*  - 

S 

s 

1 

i 

r 

5 

O  SANTA  aABaARA  « 


o    THE  UNIVERSITY    o 
O 


/ 


* 

^ 


O  &  NTA  aAlUARA 


«  THE  UMAJIV  Of   o 


\  „  _  / 


o  VWnV9  ViNVS  e 


3  1205  02451  1303 


/ 


e    THE  UNIVERSITY    & 


\ 


o    Of  CAUFOKNIA    e 


U^ 


o   THE  UMARY  Of    o 
' ^ \t 


llgiilil  • 

AA   001076186   4 


\ 


>'iNVS  0 


\ 


o  VHV91IV8  VANVS  c 

ilOl^  I! 


/ 


\ 


